About this exercise
The seated dumbbell shrug targets the upper trapezius, building strength and thickness in the upper back and neck as you lift your shoulders straight up.
Seated Shoulder Shrug Dumbbell
Step by step instructions, muscle activation and variants for the Seated Shoulder Shrug Dumbbell.
MediumTrapezius
How to Perform
- Sit on the end of a bench holding a dumbbell in each hand with your arms hanging at your sides
- Keep your back straight, chest up and arms extended
- Lift your shoulders straight up toward your ears as high as possible
- Pause briefly at the top and squeeze your upper traps
- Slowly lower your shoulders back down under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Trapezius
Secondary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Seated Shoulder Shrug Dumbbell
The Seated Shoulder Shrug Dumbbell 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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