Dumbbell Single Arm Shrug
How to do it
Starting position
- Stand upright with your feet hip-width apart.
- Hold a dumbbell in one hand and lower your arm straight down at your side.
- Look straight ahead and tuck your chin slightly.
Movement
- Keeping your arm straight, pull your shoulder straight up toward your ear.
- Pause briefly at the top.
- Slowly lower your shoulder.
- Once you finish the reps on one side, switch hands and do the same number of reps.
Breathing
Exhale as you raise, inhale as you lower.
Cautions
- Do not roll your shoulder; move only up and down.
- Resist leaning your torso away from the dumbbell.
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Forearms · Upper back |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
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
Related exercises
Dumbbell ShrugEasierDumbbell Incline Single Arm Y RaiseEasierBarbell Overhead ShrugHarderInverted Shrug (on parallel bars)HarderBarbell Decline ShrugSimilar exerciseMachine ShrugSimilar exerciseBand ShrugSame muscle · different equipmentSmith ShrugSame muscle · different equipment
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.