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Dumbbell Shrugs

A shrug with a dumbbell in each hand at your sides, which lets the shoulders move more naturally than a bar in front.

beginnerdumbbells

Dumbbell Shrugs, start position
START
Dumbbell Shrugs, end position
END
BEFORE YOU START1
  1. Pick a weight you can hold for the whole set without your grip failing.
HOW TO DO IT

Get into position

  1. Stand tall with your feet hip-width apart.
  2. Hold a dumbbell in each hand at your sides with your palms facing your legs.
  3. Let your arms hang straight with your shoulders relaxed.

Check: You are standing tall, arms straight, weight hanging at arm's length.

Shrug up

  1. Lift your shoulders straight up toward your ears, as high as they go.
  2. Hold for a second at the top. Do not roll your shoulders in circles.

Check: Your shoulders are as high as they go, your arms are still straight, and your head is still.

Lower slowly

  1. Lower your shoulders slowly all the way down.

Check: Your shoulders are fully relaxed and down again.

That is one rep. Repeat for your set, then set the weight down.

Breathe out as you shrug up; hold for a second; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Dumbbell Shrugs: muscles worked, front view
Dumbbell Shrugs: muscles worked, back view

traps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Rolling the shoulders forward and back. Rolling adds nothing and can irritate the shoulder. Fix: Lift straight up and lower straight down.
  • Bending the elbows to help lift. Fix: Keep your arms straight; the shoulders do all the work.
  • Pushing the head forward. Fix: Keep your head still and your eyes forward.
SAFETY1
  • Use lifting straps if your grip gives out before your shoulders do.
RELATED EXERCISES

variants: barbell shrug

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