Dumbbell Shrug Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
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Traps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The dumbbell shrug is a simple but very effective way of working the upper traps. Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides.
  2. Let your shoulders "sag" down as far as possible.
  3. Keeping your body fixed, slowly shrug your shoulders straight up as high as possible (don't rotate back or forwards!).
  4. Pause for a count of 1-3, and then slowly lower the dumbbells back to the starting position.
  5. Repeat for desired reps.

​Shrug Tips:

  1. Focus on pulling the weight up with your traps and not your biceps.
  2. You don't need to rotate the shoulders forward or back when doing shrugging exercises. The thought that this will benefit you is a myth! You should shrug straight up as high as possible.
  3. Pause at the top of the movement to get the best results from the exercise.

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10 Comments+ Post Comment

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Posted Wed, 05/24/2017 - 06:15

Can i Do this Exercise by sitting

JoshEngland's picture
Posted Wed, 05/24/2017 - 09:13

Hi Sushant,

Absolutely, it's called a Seated Dumbbell Shrug.

Hope this helps!

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Posted Mon, 10/12/2015 - 10:11

I'm going to start this workout, but one thing is, will be good to do this workout at home as I'm going to do it at home, need advise please

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Posted Thu, 12/25/2014 - 09:46

Got amazing results with this 10 week workout plan Without using a mass gainer

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Posted Tue, 08/12/2014 - 00:06

Lmao! Adam... thats awesome, lol

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Posted Sat, 06/29/2013 - 22:31
Marcus Cooper

I want to know what are the best supplements to take cause I wanna get bulked up but yet be cut I'm 5'9 and I'm 175 pounds.

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Posted Thu, 08/15/2013 - 06:33

For that Marcus i'd recommend some slim-fast followed by a weight gainer.

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Posted Fri, 12/07/2012 - 10:27

i am doing dough's 5 day workout and i like to know what pounds to use for the dumbbell shrugs, my current weight is 174 lb and height is 5'6"

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Posted Sun, 01/27/2013 - 09:37

You do what you can handle and what you are capable of.

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Posted Sun, 01/24/2016 - 13:25

gullien what u have got in these many years can u tell me please?