Dumbbell Shrug
Dumbbell Shrug is a strength – scapular elevation exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Forearm gripping muscles
- Exercise type
- Strength – scapular elevation
Exercise technique
- Load
Hold two dumbbells beside you with palms facing your torso.
- Base
Stand hip-width apart with balanced foot pressure.
- Head
Lengthen your neck with your chin slightly tucked.
- Lift
Raise your shoulders straight up without bending your arms.
- Top
Pause briefly without moving the dumbbells outward.
- Return
Lower your shoulders slowly without hitting your legs with the weights.
- Finish
Bend your hips and knees to place the dumbbells down.
Key technique points
- Keep your palms facing each other.
- Carry the dumbbells beside your torso.
- Raise both shoulders symmetrically.
- Do not tilt your head backward.
- Do not relax your hands on descent.
- Keep your elbows extended at the top.
Common mistakes
Moving the dumbbells outward
Do not move the weights away from your body as your shoulders rise.
Dropping the head forward
Do not bend your neck with the load and obscure shoulder movement.
Pulling one side first
Do not create an uncontrolled timing difference between shoulders.
Curling the arms
Do not raise the dumbbells through elbow flexion.
Hitting the weights against the legs
Do not stop each descent by hitting your thighs.
Dropping quickly
Do not let the load fall unbraked into the lowest shoulder position.
Frequently asked questions
Dumbbell Shrug: why is “Moving the dumbbells outward” a mistake?
Do not move the weights away from your body as your shoulders rise.
Dumbbell Shrug: why is “Dropping the head forward” a mistake?
Do not bend your neck with the load and obscure shoulder movement.
Dumbbell Shrug: why is “Pulling one side first” a mistake?
Do not create an uncontrolled timing difference between shoulders.
Dumbbell Shrug: why is “Curling the arms” a mistake?
Do not raise the dumbbells through elbow flexion.
Dumbbell Shrug: why is “Hitting the weights against the legs” a mistake?
Do not stop each descent by hitting your thighs.
Dumbbell Shrug: why is “Dropping quickly” a mistake?
Do not let the load fall unbraked into the lowest shoulder position.
What should I focus on when doing Dumbbell Shrug?
Keep your palms facing each other. Carry the dumbbells beside your torso. Raise both shoulders symmetrically. Do not tilt your head backward. Do not relax your hands on descent. Keep your elbows extended at the top.
Related exercises
- Barbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.