EXERCISE PDF
Dumbbell Shrug
Raise and lower the shoulders smoothly to train the upper trapezius.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Upper trapezius
Assisting & stabilizing muscles
- Levator scapulae and middle trapezius
- Forearm and hand muscles (grip)
- Spinal erectors and trunk muscles (posture)
How 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.
Cautions
- 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.