EXERCISE GUIDE
Dumbbell Shrug
Raise and lower the shoulders smoothly to train the upper trapezius.
01Muscles used
Main muscles
- Upper trapezius
Assisting & stabilizing muscles
- Levator scapulae and middle trapezius
- Forearm and hand muscles (grip)
- Spinal erectors and trunk muscles (posture)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand about hip-width apart, holding a dumbbell beside each thigh with palms inward. Keep arms naturally long and your head over your torso.
- Exhale and raise both shoulders toward your ears. Keep the elbow angle nearly unchanged.
- Pause briefly at a comfortable height, then inhale and lower slowly.
04Technique cues
- The weights rise with the shoulders; do not curl them with your elbows.
- Keep your head naturally aligned and wrists steady.
05Cautions
- Avoid shoulder circles, bouncing or leg drive. Reduce the load if you cannot stay still.
- Stop for neck or shoulder pain or tingling. Return the weights to a stable surface when finished.