About this exercise
Is a simple yet effective exercise that primarily targets the upper trapezius muscles, which are located in the upper back and neck area. It helps improve posture and strengthen the upper back, shoulders, and neck.
Dumbbell Shoulder Shrug
Step by step instructions, muscle activation and variants for the Dumbbell Shoulder Shrug.
EasyTrapezius
How to Perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing your body
- Keep your arms straight and elbows slightly bent
- Raise your shoulders towards your ears as high as possible, squeezing your traps at the top of the movement
- Hold the contracted position for a second
- Slowly lower your shoulders back to the starting position, maintaining control of the dumbbells
- Exhale as you shrug your shoulders, and inhale as you lower them back down
Muscle Activation
Primary
Trapezius
Secondary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Shoulder Shrug
The Dumbbell Shoulder Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.