Dumbbell Shrug
Directly trains the upper traps, the muscles between your neck and shoulders.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
