Dumbbell Shrugs


  • This movement is performed in a standing position, which may also be performed in a seated position.
  • Stand with your knees slightly bent. Grasp a dumbbell in each hand, be sure to get a firm grip with palms facing in. You may use wrist straps to relieve your forearm strain if you use a heavy weight.
  • Now, with your arms straight by your sides, [shrug] raise your shoulders as high as you can keeping your arms close to your sides.
  • Hold for 1-2 seconds contracting your trapezius, then release back down.


  • This is an excellent movement for training your trapezius. The key in this exercise is to use your traps and not anything else. Be sure to keep your back posture absolutely straight, your arms straight, and not to use your body to jerk the weight up.
Primary muscles Trapezius
Secondary muscles Forearms