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Dumbbell Shrug

Traps ForearmsUpper back Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Hold dumbbells of an appropriate weight in both hands.
  2. Stand tall with your feet shoulder-width apart.
  3. Look straight ahead and keep your chest up.
  4. Let your arms hang naturally at your sides.

Movement

  1. Shrug your shoulders straight up, bringing them toward your ears.
  2. Pause briefly at the top to contract the muscles.
  3. Maintain tension in your shoulders as you slowly return to the starting position.

Breathing

Exhale as you raise your shoulders and inhale as you lower them.

Trainer tips

  • Hold the dumbbells at your sides and stand
  • Raise your shoulders vertically as high as possible
  • Stretch slowly as you lower

Cautions

  • Jutting your neck forward strains the cervical spine, so tuck your chin.
  • Using momentum can injure your lower back, so keep your body still.
  • Bending the elbows to lift
  • Using a short range of motion

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesTraps
Secondary musclesForearms · Upper back
EquipmentDumbbell
Movement patternIsolation
Rep range10–15 reps
5 similar exercises

Representative exercise: Dumbbell Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.