How to Do the Dumbbell Shrug

Beginner · Dumbbell · Targets Traps

Dumbbell Shrug demonstration
💪 Traps🏋️ Dumbbell📊 Beginner🏷️ Strength

How to perform it

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

The Dumbbell Shrug primarily targets your Traps. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dumbbell Shrug slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.