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Dumbbell Shrug

A shrug with dumbbells at the sides that allows a natural path for the traps.

MAIN MUSCLE
Trapezius
ALSO WORKS
Forearms
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
10-15
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a dumbbell in each hand at your sides.

  2. Stand tall with arms straight and chest up.

  3. Shrug the shoulders straight up as high as possible.

  4. Pause and lower slowly.

COMMON MISTAKES

  • Rolling the shoulders; move straight up and down.
  • Bending the elbows to help; keep the arms straight like ropes.

TIPS

  • Hold the top for a full second before lowering.

QUESTIONS

Which muscles does Dumbbell Shrug work?

The main muscle is Trapezius. It also works Forearms.

How many reps should I do?

FORGE suggests 10-15 reps for Dumbbell Shrug. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Shrug?

These train the same muscles: Barbell Shrug, Farmer's Carry, Rack Pull.