About this exercise
The Dumbbell Single Arm Shrug is a unilateral trap exercise performed with one dumbbell at a time. Training each side independently helps correct strength imbalances and allows a full range of motion through the trapezius.
Dumbbell Single Arm Shrug
Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Shrug.
EasyTrapezius
How to Perform
- Stand upright holding a dumbbell in one hand at your side, arm fully extended
- Keep your chest tall, shoulders level, and gaze forward
- Shrug the loaded shoulder straight up toward your ear without rotating or tilting
- Hold the top position for a moment to maximize trap contraction
- Lower the shoulder back to the starting position in a controlled manner
- Complete all reps on one side before switching to the other
Muscle Activation
Primary
Trapezius
Secondary
NeckSide shoulders
About the Dumbbell Single Arm Shrug
The Dumbbell Single Arm 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.
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