Dumbbell Shrug
Directly trains the upper traps — the muscles between your neck and shoulders.
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How to do the dumbbell shrug
- 1Stand tall with heavy dumbbells at your sides.
- 2Lift your shoulders straight up toward your ears.
- 3Hold the top for a second.
- 4Lower slowly to a full stretch.
When to pick it: Pick it for trap size or as grip training.
Form cues
- Straight up, straight down
- Pause at the top
- Arms stay straight
Common mistakes
- Rolling the shoulders in circles
- Bending the elbows
- Bouncing through tiny reps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.