How To Do Dumbbell Shrugs

Dumbbell Shrugs Exercise

Dumbbell Shrugs is an effective exercise for targeting the traps, upper back, rear shoulders, biceps and forearms.

It also engages the core muscles to keep the upper body stable and the lower back supported.

Done properly, Dumbbell Shrugs is a safer alternative to working the traps and rear shoulders compared to Upright Rows if you have rotator cuff problems.

This can be used as a warm up for shoulder exercises or as a finisher in a back or shoulder program.

Dumbbell Shrugs How To

  • Pick up a pair of dumbbells and place them along your hips with arms in a semi – straight position.
  • Assume a shoulder width stance. Tighten your core; slightly arch your lower back and push your chest out.
  • Rotate the shoulders back to get them in the right position.
  • Contract your traps and shrug the dumbbells straight up. Push your traps to try and touch your ears. Hold the position for a count of “one”.
  • Resist the dumbbells on the way down and get a good stretch at the bottom.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

With Dumbbell Shrugs you only need to shrug the dumbbells in an up and down motion.

Do not rotate the dumbbells forward and backward as this puts compression forces on the rotator cuff.

Keep your neck in place during Dumbbell Shrugs.

Variations: Barbell Shrugs, Behind the Back Shrug

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Shrugs