Dumbbell Shrugs
The dumbbell shrug is a simple isolation exercise where you lift your shoulders straight up towards your ears while holding a dumbbell in each hand. It builds the upper traps, the muscles that run from the base of your neck out to the tops of your shoulders. It suits beginners and experienced lifters alike, as long as you can hold the weights comfortably.
Muscles worked
The Dumbbell Shrugs mainly works your traps, with your lateral delts helping.
Setting up
- Pick up a dumbbell in each hand and stand tall with your feet about hip-width apart, so the weights hang at your sides with your palms facing your thighs.
- Stand with your chest up, ribs down and a soft bend in your knees. Brace your stomach lightly, as if you were about to be nudged.
- Keep your arms long and relaxed, with the dumbbells just off your thighs. Look straight ahead so your neck stays in line with your spine.
- Choose a weight you can lift with a smooth, controlled pause at the top. Your grip should not be the thing that limits you on every set.
How to do the Dumbbell Shrugs
- Stand tall holding the dumbbells at your sides, with your arms straight and your shoulders relaxed and slightly down.
- Take a breath in and brace your stomach so your torso stays still.
- Lift your shoulders straight up towards your ears, keeping your elbows straight. Think about lifting the tops of your shoulders, not bending your arms.
- Squeeze at the top and hold for about one second, so you feel the muscle across the top of your shoulders and the sides of your neck working.
- Breathe out as you slowly lower your shoulders back down to the starting position, taking around two seconds.
- Let the weights hang for a moment at the bottom without slumping, then start the next rep.
Form tips
- Imagine your shoulders travelling in a straight vertical line, like a lift going up and down. Do not roll or circle them.
- Keep your arms straight and let them act like hooks. If your elbows are bending, the weight is probably too heavy.
- Keep your head still and your chin level. Do not push your head forward or tilt your chin up to reach the top.
- Pause properly at the top for a second, then lower slowly. The lowering part is where you can build control.
- If your grip gives out first, use a slightly lighter weight for your main sets, or hold the last few reps for a bit longer rather than rushing.
Common mistakes
Rolling the shoulders
Rolling in circles adds nothing and can feel uncomfortable around the shoulder joint. Lift straight up and straight down, and keep the movement smooth.
Using too much weight and jerking it up
If you are bouncing your knees or swinging your body to get the dumbbells moving, go lighter. Stand still and let your shoulders do all the work.
Short, half-range reps
Lift as high as you comfortably can and lower until your shoulders are relaxed at the bottom. Use a controlled pause at the top to make each rep count.
Poking the chin forward
Your head should stay stacked over your shoulders. Pick a spot on the wall in front of you and keep looking at it throughout the set.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a heavy weight you can control, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-15 reps with a 1-second squeeze at the top, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-20 reps with a lighter weight, resting 45-60 seconds, as part of a full-body plan alongside other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Dumbbell Shrugs alternatives
Machine taken, or want some variety? These work the same main muscles.
Dumbbell Shrugs FAQs
How heavy should dumbbell shrugs be?
Pick a weight where you can complete your reps with a full range, a pause at the top and no swinging. The last couple of reps should feel hard but still controlled. If you can easily do more than 15 reps, increase the weight a little next time.
Should I roll my shoulders when I shrug?
No. Rolling does not make the exercise more effective and just makes it harder to control. Lift straight up towards your ears, pause, and lower straight back down.
Do I need straps for dumbbell shrugs?
Not at first. Start without them and see how your grip holds up. If your hands give out before your traps feel tired, straps can help you use a heavier weight, but keep using a normal grip for some of your training so your grip keeps improving.
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