1 / 6Dumbbell Shrug
Lifting your shoulders straight up while holding dumbbells builds the upper trapezius, the muscle between your neck and shoulders.
ShouldersBack
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand with a dumbbell in each hand at your sides.
- 2Keep your arms straight.
- 3Lift your shoulders straight up toward your ears.
- 4Hold for a moment, then lower.
Common mistakes
- Rolling the shoulders in circles
- Bending the elbows to help lift
- Bouncing quickly with no pause
Tips
- Lift straight up toward your ears
- Hold the top for one or two seconds
- Lower all the way down for a full stretch
Questions
Should I roll my shoulders?
No. Rolling adds nothing and can strain the joint. Just lift straight up and down.
Dumbbells or barbell?
Both work. Dumbbells at your sides let your shoulders move in a more natural line.
More Shoulders exercises
See all exercises →
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