Dumbbell Shrug: How-to, Tips & More
The Dumbbell Shrug is a beginner isolation exercise for your traps. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Traps
Primary
How to do the Dumbbell Shrug
- Stand tall with a dumbbell in each hand at your sides.
- Shrug your shoulders straight up toward your ears.
- Hold for a second at the top.
- Lower slowly.
Dumbbell Shrug tips
- Let the dumbbells hang straight down the whole time.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Shrug alternatives
More traps exercises
Behind The Back Barbell Shrug
Barbell
Cable Y Raise
Cable machine
Chest Supported Y Raise
Dumbbells
Farmers Walk
Dumbbells
Trap Bar Shrug
Trap bar
Frequently asked questions
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug mainly works your traps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Shrug good for beginners?
Yes. The Dumbbell Shrug is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Shrug?
You need dumbbells.
Add Dumbbell Shrug to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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