Dumbbell Shrug

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Dumbbell Shrug

Exercise Description

Main Target Muscles

Traps

Secondary Target Muscles

Shoulder, Upper back

Workout Type

Strength 

Gym Gear

Dumbell

Fitness Level

Beginner

Compound/Isolated 

Isolated

Power Move 

Pull

Target Muscle Group: Traps

Dumbbell Shrug Overview

The dumbbell shrug is an extension of the shrug. It's used to increase trap muscle size.

Because traps are a stubborn muscle group, you can train them with a high frequency throughout the week. You should mix up the intensity and volume of the training to traps.

You can include dumbbell shrugs in your shoulder exercises, back exercises, and upper body workouts, as well as your full-body workouts.

How to Do it 

  1. Stand with dumbbells on your sides.
  2. Inhale and hinge forward. Then, grab the dumbbells in a neutral grip.
  3. Keep your spine neutral and stand tall.
  4. To raise the shoulders, contract the traps. Push the dumbbells up to the top. Slowly lower them back to their original position.
  5. Continue repeating until you reach the desired number.

Dumbbell Shrug Tips

  1. The contraction may be enhanced by looking slightly up and shrugging, which are traps that help control the movement of the skull. You should control your movements as a ballistic movement can cause injury to the neck.
  2. High reps and explosive movements are good for traps. High pulls and high reps are good for traps, so plan your accessory work accordingly.
  3. Avoid excessive jerking and bouncing of weight. It doesn't matter how much you shrug.
  4. Do not let your head protrude forward as you squeeze the traps. This can cause injury and put your neck in an awkward position.
  5. A pause at the end of a movement can help strengthen the mind-muscle connection.

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