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BeginnerShouldersDumbbellIsolation

Dumbbell Shrug

An isolation exercise targeting the upper trapezius by elevating the shoulders while holding dumbbells.

Dumbbell Shrug demonstration

Visual demonstration — Dumbbell Shrug

Muscles Worked

Upper Trapezius (Primary)Levator Scapulae

Step-by-Step Instructions

  1. 1Stand holding heavy dumbbells at your sides
  2. 2Keep arms straight and shoulders relaxed
  3. 3Elevate your shoulders straight up toward your ears
  4. 4Squeeze and hold for 1-2 seconds at the top
  5. 5Lower slowly to the starting position

Training Recommendations

Strength
Sets4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Don't roll your shoulders—just go straight up and down
  • Use straps if grip is the limiting factor
  • Pause at the top for maximum contraction

Common Mistakes to Avoid

  • Rolling the shoulders
  • Using momentum
  • Not fully lowering between reps

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