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Traps and neck

Dumbbell Shrug (Seated)

The Dumbbell Shrug (Seated) is a strength exercise with dumbbells for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Sit on the end of a flat bench with a dumbbell in each hand.
  2. Plant the feet flat, sit tall and let the dumbbells hang beside the bench, palms facing in.
  3. Shrug the shoulders straight up toward the ears.
  4. Hold for a moment at the top.
  5. Lower the shoulders slowly until the arms hang long.

Tips

  • Sitting removes any leg drive, so every rep is strict.
  • Keep the torso vertical, not leaning forward.
  • Let the shoulders drop fully at the bottom for a full range.

Common mistakes

  • Leaning forward and rounding the upper back.
  • Bending the elbows to lift the weights.
  • Jerking the neck forward at the top.

Muscles worked by the Dumbbell Shrug (Seated)

  • Upper traps Primary68%
  • Mid traps Secondary12%
  • Forearm flexors Minor8%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Dumbbell Shrug (Seated) alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Dumbbell Shrug (Seated) work?

Mainly the upper traps. The mid traps assist.

Is the Dumbbell Shrug (Seated) good for beginners?

Yes. The Dumbbell Shrug (Seated) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dumbbell Shrug (Seated)?

For example the Cable Shrug, Machine Shrug and Shrug. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Shrug (Seated) harder?

Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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