Exercise guide · Shoulders & Traps

Dumbbell Shrugs

Dumbbell shrugs let each trap work independently. Hold weights at your sides and shrug your shoulders straight up with arms long and torso still.

  • Targets: Upper traps
  • Equipment: Dumbbell
  • Type: Isolation
Dumbbell Shrugs exercise illustration showing the movement position

Step by step

How to do the Dumbbell Shrugs

  1. Stand tall holding a dumbbell in each hand at your sides with palms facing your body.
  2. Let your arms hang long with a slight bend allowed but no curling. Brace your core.
  3. Elevate both shoulders straight up toward your ears as high as comfortable.
  4. Pause briefly at the top, then lower under control to the start.
  5. Keep your head neutral and avoid rocking your torso for momentum.

Form cues

  • Shoulders go straight up
  • Hands stay at your sides
  • No elbow bend
  • Slow controlled reps

Common mistakes

  • Rolling shoulders instead of lifting
  • Bending elbows into a curl
  • Leaning forward or back
  • Using weights that shorten range

Muscles worked

Primary

Upper traps

Secondary

Forearms

Safety: Choose a weight you can lift without jerking. Set dumbbells down carefully after the set.

Alternatives

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