Traps and neck
Dumbbell Shrug Walking
The Dumbbell Shrug Walking is a strength exercise with dumbbells for your traps. Share of the load in the Zulta muscle model: upper traps 27%, forearm flexors 20% and spinal erectors (lower back) 9%.
How to do it
- Pick up a heavy dumbbell in each hand and stand tall with them at your sides.
- Shrug the shoulders straight up toward the ears and hold them there.
- Walk forward with short, steady steps while keeping the shrug.
- Cover 20 to 30 meters or walk for 20 to 40 seconds, breathing steadily.
- Stop, lower the shoulders and set the dumbbells down under control.
Tips
- Shrug straight up, not rolled forward or back.
- Keep the dumbbells from bumping into the legs by holding them slightly out from the body.
Common mistakes
- Letting the shoulders sink during the walk.
- Leaning forward and pushing the head out.
Muscles worked by the Dumbbell Shrug Walking
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.
Shrugging while walking biases the upper traps. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.
Dumbbell Shrug Walking alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Shrug Walking work?
Mainly the upper traps and forearm flexors. The spinal erectors (lower back), obliques and gluteus medius assist.
Is the Dumbbell Shrug Walking good for beginners?
The Dumbbell Shrug Walking is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Dumbbell Shrug Walking?
For example the Farmer's Walk, Farmer's Walk Single Arm and Suitcase Carry. They train mostly the same muscles.
How do you make the Dumbbell Shrug Walking harder?
Add weight or reps, or move on to the Yoke Carry and Zercher Carry.
Sources
- McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)
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