Dumbbell Shrugs
Stand tall with dumbbells at your sides. Raise shoulders straight up toward your ears without rolling; keep arms straight, neck neutral, and core braced. Squeeze at the top, then lower under control to build strong traps and shoulders.
Muscles worked
Primary
Equipment
How to do it
- Stand tall with the weight at your sides or in front of the thighs.
- Brace the core and keep the arms straight.
- Elevate the shoulders straight up toward the ears.
- Pause briefly at the top without rolling the shoulders.
- Lower under control to a full stretch.
- Keep the neck neutral and chest quiet.
Watch for
- Rolling the shoulders in circles.
- Bending the elbows to row the weight.
- Leaning back to finish the rep.
Breathing
Exhale as you shrug up, inhale as you lower.
Tip
Use straps if grip fails before the traps get hard work.
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