Shrug (Dumbbell)
A simple yet effective exercise that isolates and strengthens the trapezius muscles in the upper back.
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Shrug (Dumbbell)
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Step-by-Step Instructions
1. Grip and Starting Position
Hold a dumbbell in each hand, palms facing your body. Stand with feet shoulder-width apart, knees slightly bent, and back straight.
- Choose a weight that allows you to maintain good form throughout the exercise.
- Maintain a neutral spine; avoid arching or rounding your back.
2. Shrug Up
Raise your shoulders straight up towards your ears, focusing on squeezing your shoulder blades together. Hold this contraction for a second.
- Focus on controlled movement, avoid jerking or bouncing the weights.
- Maintain a stable core to prevent unwanted movement.
3. Controlled Lowering
Slowly lower your shoulders back to the starting position, maintaining control throughout the movement.
- Resist the urge to drop the weights; focus on a controlled descent.
- Avoid slouching your shoulders; maintain an upright posture.
4. Repetition
Repeat the movement for the desired number of repetitions, maintaining consistent form and controlled movements.
- Focus on feeling the contraction in your traps, and avoid using excessive momentum.
- Maintain proper breathing, inhaling during the lowering phase and exhaling during the lifting phase
Form Tips
✓Controlled Movement
Avoid jerky movements. Focus on slow, controlled contractions and extensions.
✓Shoulder Blade Squeeze
Actively squeeze your shoulder blades together at the top of the movement to maximize trapezius activation.
✓Full Range of Motion
Ensure you are fully lowering your shoulders between repetitions to engage the muscles through their full range of motion.
✓Maintain Neutral Spine
Avoid arching or rounding your lower back. Keep your spine neutral throughout the exercise.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows you to maintain proper form and controlled movements.
Shrugging too high with the neck
Focus on shrugging only with the shoulders, keeping your neck relaxed.
Insufficient shoulder extension
Consciously extend the shoulders between repetitions to achieve a full range of motion.
Using momentum to lift the weights
Focus on using controlled muscle contractions to lift the weights, resisting the urge to use momentum.
Arching or rounding back
Engage your core muscles to maintain a neutral spine and prevent back injury
Alternative Exercises
- Barbell Shrugs
- Machine Shrugs
- One-Arm Dumbbell Shrugs
Complementary Exercises
- Dumbbell Rows
- Overhead Press
- Face Pulls
