Traps and neck
Dumbbell Shrug
The Dumbbell Shrug 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%.
How to do it
- Stand with a dumbbell in each hand at your sides, palms facing in.
- Set the feet hip-width and stand tall with the arms straight.
- Shrug the shoulders straight up toward the ears.
- Hold for a moment at the top.
- Lower the shoulders slowly until the arms hang long.
Tips
- Holding the dumbbells at the sides lets the shoulders move straight up without a bar in the way.
- Keep the chin level and the neck relaxed.
- Use straps if the grip gives out before the traps.
Common mistakes
- Rolling the shoulders forward or in circles.
- Bending the elbows to help the lift.
- Using a tiny range of motion with too much weight.
Muscles worked by the Dumbbell Shrug
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 alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Shrug work?
Mainly the upper traps. The mid traps assist.
Is the Dumbbell Shrug good for beginners?
Yes. The Dumbbell Shrug 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?
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 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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