Dumbbell Shrug
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The Dumbbell Shrug is a strength exercise that involves holding a dumbbell in each hand and elevating the shoulders toward the ears in a controlled shrugging motion, primarily targeting the trapezius muscles in the upper back. It builds shoulder stability, improves posture, and enhances upper body strength by isolating the traps. Ideal for athletes, bodybuilders, and anyone aiming to develop a thicker, more defined back, it requires only a pair of dumbbells and suits all fitness levels with proper form.
How to Perform Dumbbell Shrug
- 1Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body and arms fully extended.
- 2Engage your core and relax your shoulders away from your ears, keeping your chest up and gaze forward.
- 3Inhale deeply, then shrug your shoulders straight up toward your ears as high as possible without rolling them.
- 4Squeeze your traps at the top for 1-2 seconds, holding the contraction.
- 5Exhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
- 6Repeat for desired reps, maintaining steady breathing throughout.
- 7Key form tips: Avoid rolling shoulders forward or backward—keep motion vertical. Don't use momentum or swing the weights; use only trap muscles. Keep arms straight and elbows locked. Common mistakes: Bending elbows, leaning forward, or incomplete range of motion.
