TETSUDumbbell Shrug
The Dumbbell Shrug is a dumbbell exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Shrug
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Keep your arms straight and let the dumbbells hang by your sides.
- Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Shrug?
You need a dumbbell to perform the Dumbbell Shrug.
How many sets and reps of the Dumbbell Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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