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Dumbbell Shrug
How to do the Dumbbell Shrug with good form: step-by-step technique, the muscles it works (traps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Traps
- Secondary
- Forearms
How to do it
- Stand completely upright holding a dumbbell in each hand by your sides with a neutral grip.
- Plant your feet shoulder-width apart, brace your core, and look straight ahead.
- Without bending your elbows, elevate your shoulders straight up toward your ears as high as possible.
- Hold the peak contraction at the very top for a distinct one-second pause.
- Lower the dumbbells under strict control until your shoulders are fully depressed and you feel a stretch in your upper traps.
- Avoid rolling your shoulders backward or forward at any point during the movement.
Coaching cues
- Shoulders to ears
- Pull straight up, straight down
- Keep the chin tucked slightly
Common mistakes
- Rolling the shoulders in a circle, which provides no extra stimulus and grinds the joint
- Bending the elbows to 'help' the weight up
- Jerking the neck forward excessively
Equipment and setup
Dumbbells
Standing tall holding dumbbells at the sides.
Also known as: DB Shrugs
Track your Dumbbell Shrug in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
