- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
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Tip: Dumbbell Shrug
May 15, 2013 9:22 AM: Hi Bodybuilding.com . i want to add this to my upper body routine . how many reps and sets should be sufficient to feel this one and would 35 - 50's be too much on DB's for being a rookie at this ex...?
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Review: Dumbbell Shrug
Nov 12, 2012 7:31 AM: one of the best
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Review: Dumbbell Shrug
Aug 4, 2012 1:10 PM: Best trap move
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Tip: Dumbbell Shrug
Jul 5, 2012 11:16 AM: one of the best to train the traps
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Review: Dumbbell Shrug
Jun 17, 2012 3:02 PM: GREAT.
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Tip: Dumbbell Shrug
May 26, 2012 7:41 AM: Great in combination with upright rows. A upright row, dumbbell shrug superset is a great overall shoulder/trap builder and is a great combination on a shoulder day.
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Review: Dumbbell Shrug
Apr 29, 2012 1:12 PM: Good and classic exercise.
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Review: Dumbbell Shrug
Apr 8, 2012 2:28 PM: My favourite exercise for the traps.
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Review: Dumbbell Shrug
Feb 12, 2012 7:16 AM: Perhaps better than the barbell shrug because the dumbbells allow you to hold the weight at your sides, rather than in front of your body. This allows your traps to perform the whole shrugging movement without excessive tension in the shoulders.
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Review: Dumbbell Shrug
Dec 24, 2011 2:39 AM: This is one of my favorites. I love dumbbell exercises like this one. Because the human body has a left and right side. Dumbbells allows each side to benefit from compound movements by forcing more balance as you move the weights through the air.