Dumbbell shrug
Also called dumbbell shoulder shrug, DB shrug.
What is a dumbbell shrug?
A dumbbell shrug is a standing exercise in which you hold a dumbbell at each side and raise the shoulders toward the ears. It directly trains the upper trapezius while the hands and forearms hold the weights.
How do you perform a dumbbell shrug?
Set up
- Stand tall with a dumbbell in each hand, arms straight and palms facing your thighs.
- Set your feet comfortably, brace your trunk and keep your head stacked over your ribs.
Execution
- Raise both shoulders straight upward without bending the elbows or rolling them forward.
- Pause briefly at the highest position you can reach without pushing the head forward.
- Lower the shoulders under control to the same relaxed start and repeat without bouncing.
Common mistakes
Rolling the shoulders
The dumbbells load upward against gravity, so a circular shoulder path adds motion without adding useful resistance.
Turning the shrug into a curl
Keep the elbows straight so the shoulder blades, rather than the arms, move the load.
Bouncing through the bottom
Use a load you can stop and reverse without driving from the knees or torso.
Where it fits in a session
Use it after heavier pulling or near the end of an upper-body session as direct trapezius work.
Keep stance, grip and pause standard consistent when comparing logged loads.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The upper trapezius raises the shoulder blades; the forearm flexors hold the dumbbells.
Variations
- Trap-bar shrug — Uses neutral handles beside the body inside a trap bar.
- Cable shrug — Uses low cable resistance instead of free weights.
Related tools
Frequently asked questions
What muscles do dumbbell shrugs work?
They mainly train the upper trapezius. The forearms work to hold the dumbbells.
Should you roll your shoulders during dumbbell shrugs?
No. Raise the shoulders straight up and lower them along the same path.
How high should you shrug?
Raise the shoulders as high as you can while the elbows stay straight, the head stays stacked and the torso remains still.
Are dumbbell shrugs different from barbell shrugs?
The shoulder action is the same, but dumbbells hang beside the thighs while a barbell usually sits in front. The different implement makes loads and setup worth tracking separately.