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Dumbbell Shrug

Traps
DumbbellBeginnerPullIsolation
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Estimated starting range low
60.5–88 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. 2Lift 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. 3Lower the dumbbells back to the original position.
  4. 4Repeat for the recommended amount of repetitions.

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Similar lifts

Barbell Shrug 160–226 lb × 8–12 Barbell Shrug Behind The Back 176.5–237 lb × 8–12 Cable Shrugs 104.5–149 lb × 8–12 Calf-Machine Shoulder Shrug 127–209.5 lb × 8–12 Clean Shrug 149–248 lb × 8–12 Leverage Shrug 132.5–187.5 lb × 8–12
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