Dumbbell Shrug
Step by step
How to perform
- Keep your arms fully extended and your back straight, then exhale as you lift the dumbbells by elevating your shoulders as high as possible.
- Hold the contraction at the top for a second, making sure not to try to lift the dumbbells by using your biceps.
- Slowly lower the dumbbells back to the original position as you inhale, ensuring your shoulders are not hunched forward.
- Repeat the exercise for the recommended amount of repetitions.
Overview
About this exercise
The Dumbbell Shrug is a strength training exercise targeting the trapezius muscles in the upper back and neck, contributing to improved posture, shoulder stability, and upper body strength. This exercise is suitable for athletes, bodybuilders, or anyone seeking to enhance their upper body conditioning. Incorporating dumbbell shrugs into a workout routine can help in developing better muscle symmetry, preventing injuries, and improving overall physical performance.
Coaching cues
Form tips
Avoid jerking or using momentum to lift the weights. The movement should be slow and controlled, both on the way up and on the way down. This ensures that your muscles, rather than momentum, are doing the work and also helps to prevent injury.
Hold the dumbbells with your palms facing your torso. Your hands should be slightly wider than shoulder width apart. Avoid gripping the dumbbells too tightly as this can lead to tension in the wrists and forearms.
The primary muscles worked in the dumbbell shrug are the trapezius muscles in your upper back and neck. Make sure you're feeling the exercise there, not in your arms
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