Exercise · Back
Dumbbell shrug
The dumbbell shrug mainly targets your traps and also works your forearms. It’s a simple standing movement you can do in almost any gym. Great to add specific upper-back work without needing a machine.
- Traps
- Forearms
Doable at all 76 gyms GoSet follows
The essentials
- Arms by your sides.
- Lift your shoulders to your ears, pause, lower.
Muscles worked
- Primary
- Traps
- Secondary
- Forearms
How to do it
- Grab a pair of dumbbells and stand with your feet under your hips, arms by your sides, palms facing your body.
- Keep your torso upright, eyes forward, and your shoulders relaxed but not rounded forward.
- Inhale, then lift your shoulders straight up toward your ears as high as you can without leaning your neck or bending your elbows.
- Hold a short pause at the top of the movement, squeezing your traps hard.
- Lower your shoulders slowly back down to the starting position over about 2 to 3 seconds, keeping your arms straight.
- Repeat for your planned reps, keeping the same smooth tempo from start to finish.
Common mistakes
Rolling the shoulders forward or backward
Instead : Lift and lower straight up and down, like an elevator. Think about bringing your shoulders toward your ears, not drawing circles.
Bending the elbows too much
Instead : Keep a slight lock in your elbows so they stay nearly straight. If you catch yourself pulling with your arms, use lighter dumbbells.
Jutting the neck forward
Instead : Keep your head neutral, like someone is gently pulling you up from the top of your head. Look straight ahead, not at the floor or ceiling.
Bouncing the weight
Instead : Control the movement, especially on the way down. Aim for about 1 second up, brief pause, then 2 to 3 seconds lowering without dropping your shoulders.
Coach tips
- Start with dumbbells you can hold steady without twisting around. Increase the weight gradually as long as your form stays clean.
- Breathe out as you lift your shoulders, breathe in as you lower them. Keep a steady breathing rhythm, avoid holding your breath.
- Keep the dumbbells close to your thighs and don’t let them drift forward. That helps you keep your torso upright.
- To feel your traps more, think about pushing the floor away with your feet and getting tall as you shrug up.
Variations
- Barbell shrug if you want to load heavier with one grip in front of your body.
- Smith upright row for a more guided, controlled path.
- Barbell upright row to combine a shrug-type action with a vertical pull.
Sets and reps
This exercise is often placed near the end of an upper-body workout for about 3 to 4 sets of 8 to 15 reps, with a load you can control well.
Equipment
Alternatives for the same muscles
Log your Dumbbell shrug sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Where should I feel dumbbell shrugs?
You should mainly feel them in your traps, at the top of your upper back near your neck. Your forearms will also work to hold the dumbbells, especially when the load gets heavier.
Do I have to touch my ears with my shoulders?
Lift as high as you comfortably can without pain and without pushing your neck forward. The goal is a strong squeeze at the top, not forcing past what your mobility allows.
Why do my forearms burn before my traps?
Your forearms are gripping the dumbbells for the whole set. If your grip gives out first, choose slightly lighter weights or do slightly shorter, well-controlled sets.
If I have neck pain, can I do this exercise?
If you feel pain in your neck or anything unusual, stop the exercise. Talk to a healthcare professional before continuing or adding this movement back into your plan.