Dumbbell Shrugs

Dumbbell Shrugs are a shoulder exercise and primarily target the upper trapezius muscles. To a lesser degree, they also work the levator scapulae and the rhomboids.

Equipment

Dumbbells

Exercise Rating

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Introduction

The Dumbbell Shrug is a fundamental exercise targeting the trapezius muscles, specifically the upper traps, which play a crucial role in shoulder stability and posture. This exercise is highly effective for building mass and strength in the upper back, contributing to a more balanced and powerful physique. By incorporating Dumbbell Shrugs into your routine, you can enhance your shoulder girdle's overall functionality, reduce the risk of injury, and improve your performance in other compound lifts. Whether you're a beginner or an advanced lifter, mastering the Dumbbell Shrug can provide significant benefits for both aesthetic and functional fitness goals.

Execution

How to Perform Dumbbell Shrugs

Setup

  1. Stand upright with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing your body).
  3. Let your arms hang straight down at your sides, with your elbows slightly bent.
  4. Keep your back straight, chest up, and core engaged.

Execution

  1. Inhale deeply to brace your core.
  2. Lift your shoulders straight up towards your ears as high as possible, squeezing your trapezius muscles at the top of the movement.
  3. Hold the contraction for a brief moment (1-2 seconds).
  4. Exhale as you slowly lower your shoulders back to the starting position.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully place the dumbbells back on the rack or the floor.
  3. Perform a light stretch of the trapezius muscles to cool down.

Discover More Traps Exercises

There are many other traps exercises that you can use in your training

Barbell Shrugs Smith Machine Shrugs Cable Shrugs Trap Bar Shrugs Power Shrugs