Dumbbell Shrug
Quick answer
The Dumbbell Shrug mainly works the traps, with help from the forearms. Shoulder shrug with dumbbells that strengthens the upper traps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Stand holding a dumbbell in each hand, arms straight at your sides.
- Raise your shoulders toward your ears as high as possible.
- Pause for a second at the top.
- Lower slowly to a full stretch.
Muscles worked
MainSecondary
- Traps
- Forearms
Common mistakes
- Don't roll your shoulders: the movement is vertical.
- Keep your arms straight, without bending your elbows.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Dumbbell Shrug work?
Mainly the traps. It also works the forearms.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Dumbbell Shrug good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
