Dumbbell Shrug
Dumbbells hang in hands with arms fully extended.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Shrug · Standing
- Tracks
- Weight & Reps
Works
Traps Back Forearms - Neck
How to do it
- Stand tall holding a dumbbell in each hand with arms fully extended.
- Keep your elbows locked and lift your shoulders straight up toward your ears.
- Squeeze the top position hard for one second.
- Lower the weights slowly back to the starting hang.
Common mistakes
- Bending the elbows and turning the move into a curl.
- Rolling the shoulders forward or backward instead of lifting straight.
- Using momentum to swing the weights up.
- Dropping the weights too fast without controlling the descent.
Tips
- Imagine trying to touch your ears with your shoulders.
- Keep your chin slightly tucked to avoid neck strain.
- Focus on vertical movement only, not rolling the shoulders.
Details
- Base movement
- Shrug
- Arms
- Both
- Arms straight or bent
- Straight arms
- Body position
- Standing
