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Dumbbell Shrugs

An isolation exercise targeting the trapezius muscles using dumbbells to improve shoulder and neck strength and posture.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Stand with feet shoulder-width apart, holding dumbbells at your sides with arms extended. Shrug your shoulders up toward your ears by contracting your trapezius muscles. Hold the position briefly, then lower the dumbbells back to the starting position with control.

Starting Position

Begin standing with feet shoulder-width apart, holding dumbbells at your sides with arms fully extended.

Finishing Position

Return to the starting position with arms extended and shoulders relaxed, maintaining good posture.

Form Cues

Shrug your shoulders up, hold the position, control the movement, maintain good posture

Common Mistakes

Using momentum, not maintaining proper posture, rushing the movement, allowing the dumbbells to swing

Progression Tips

Increase dumbbell weight, add pause at top, perform single-arm variations, or add resistance bands.

Regression Tips

Use lighter dumbbells, perform with resistance bands first, or use bodyweight shrugs.

Safety Notes

Stop if you experience pain in the neck or shoulders. Maintain proper form to avoid strain. Focus on controlled movement rather than heavy weight.