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Dumbbell Shrug

TrapsDumbbellBeginnerIsolation
Dumbbell Shrug — start position
Start
Dumbbell Shrug — finish position
Finish
Muscles worked
PrimaryTraps

How to do it

  1. 01

    Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

  2. 02

    Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.

  3. 03

    Lower the dumbbells back to the original position.

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Dumbbell Shrug appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With cable
With machine

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