Exercise
Dumbbell Shrug
Also known as: db shrug, dumbbell shrugs
Dumbbell Shrug is a isolation exercise for the traps. Main target: upper traps. Equipment: dumbbell.
How to do it
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Used in these programs
4-Day Bodybuilding Split
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymShoulder WorkoutAll three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.
Beginner · once a week · GymSimilar exercises
Standing Dumbbell Upright Row
Dumbbell
Upper traps
Incline Dumbbell Shrug
Dumbbell
Lower traps
One-Arm Dumbbell Row
Dumbbell
Middle back
Middle Back Shrug
Dumbbell
Middle back
Bent Over Two-Dumbbell Row
Dumbbell
Middle back
Bent Over Two-Dumbbell Row With Palms In
Dumbbell
Middle back
Alternatives with other equipment
Barbell Shrug
Barbell
Upper traps
Cable Shrugs
Cable
Upper traps
Calf-Machine Shoulder Shrug
Machine
Upper traps
Smith Machine Behind the Back Shrug
Smith machine
Upper traps
Band Shrug
Bands
Upper traps
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
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