The dumbbell shrug is a straightforward but powerful trap-builder that thickens the upper back and improves posture. Because the range of motion is short, perfect technique and a strong squeeze are key to optimal growth.
How to Do a Dumbbell Shrug?
- Set-up: Stand tall, feet shoulder-width. Hold a dumbbell in each hand, palms facing in, arms straight.
- Shrug: Exhale and elevate your shoulders straight up toward your ears—no arm bend or head jutting.
- Squeeze: At the top, pinch the traps hard for 1-2 s to maximize contraction.
- Lower: Inhale and let shoulders descend slowly; feel the stretch at the bottom.
- Tips: Keep chin neutral, core tight, and avoid rolling shoulders. Use straps or chalk if grip limits load.
What Muscles Does It Work?
- Trapezius (upper fibers – primary mover)
- Levator Scapulae (secondary)
- Forearms (isometric grip)
Add shrugs to back or shoulder day for thicker traps, stronger neck support and a more commanding physique.
