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Dumbbell Shrug

Dumbbells at the sides allow a natural path for the shoulders to elevate and squeeze the traps.

BeginnerDumbbells3 × 12–15
Dumbbell Shrug demonstration thumbnail — Dumbbell Shrug
Upper trapsDumbbells

Dumbbell Shrug

Demo · Renaissance Periodization

Verified Dumbbell Shrug demonstration by Renaissance Periodization. Click to play.

How to do the Dumbbell Shrug

  1. 1Dumbbells at your sides
  2. 2Lift the shoulders straight up
  3. 3Hold one second
  4. 4Lower all the way

Benefits of the Dumbbell Shrug

  • Builds strength and size in the upper traps through a full, controlled range of motion
  • Also trains forearms as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services