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.
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.
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.-See Less
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.
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.-See Less
Nov 16, 2011 11:14 AM:
An excellent workout for the traps!!! Always the first exercise to do right after shoulders (both heavy and lite days) and back (lite and tone days only)!
An excellent workout for the traps!!! Always the first exercise to do right after shoulders (both heavy and lite days) and back (lite and tone days only)!-See Less
Nov 4, 2011 4:29 PM:
i find that these are an amazing exercise if you have the wrist strengh to hold the weight.
PS: if you lean foward some you activate WAY more of your traps
i find that these are an amazing exercise if you have the wrist strengh to hold the weight.
PS: if you lean foward some you activate WAY more of your traps-See Less
Sep 3, 2011 8:02 AM:
I find this exercise excellent for the traps. Limit the reps to avoid injury.
I find this exercise excellent for the traps. Limit the reps to avoid injury.-See Less
Aug 9, 2011 9:07 PM:
Did this for a year and turned my pencil neck into Goldberg neck thanks to an Osu football player wise recommendation!
Did this for a year and turned my pencil neck into Goldberg neck thanks to an Osu football player wise recommendation!-See Less
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.
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.-See Less
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.
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.-See Less
Nov 16, 2011 11:14 AM:
An excellent workout for the traps!!! Always the first exercise to do right after shoulders (both heavy and lite days) and back (lite and tone days only)!
An excellent workout for the traps!!! Always the first exercise to do right after shoulders (both heavy and lite days) and back (lite and tone days only)!-See Less
Nov 4, 2011 4:29 PM:
i find that these are an amazing exercise if you have the wrist strengh to hold the weight.
PS: if you lean foward some you activate WAY more of your traps
i find that these are an amazing exercise if you have the wrist strengh to hold the weight.
PS: if you lean foward some you activate WAY more of your traps-See Less
Sep 3, 2011 8:02 AM:
I find this exercise excellent for the traps. Limit the reps to avoid injury.
I find this exercise excellent for the traps. Limit the reps to avoid injury.-See Less
Aug 9, 2011 9:07 PM:
Did this for a year and turned my pencil neck into Goldberg neck thanks to an Osu football player wise recommendation!
Did this for a year and turned my pencil neck into Goldberg neck thanks to an Osu football player wise recommendation!-See Less
Jul 31, 2010 10:40 PM:
Remember its not the quantity its the quality. Great exercise.
Remember its not the quantity its the quality. Great exercise. -See Less
May 19, 2010 11:13 AM:
Love this exercise! I really feel it in my back and having had 3 kids, I need all the back strength I can get!
Love this exercise! I really feel it in my back and having had 3 kids, I need all the back strength I can get!-See Less
Apr 6, 2010 8:40 AM:
I really like this exercise. In my experience, it has made a big impact on how my upper back has developed. My left shoulder has had problems when I've lifted too heavy so if you've never done this start out relatively light.
I really like this exercise. In my experience, it has made a big impact on how my upper back has developed. My left shoulder has had problems when I've lifted too heavy so if you've never done this start out relatively light. -See Less
Mar 3, 2010 8:00 PM:
Some people are tempted to roll their shoulders forward or backwards while doing this lift. However, this is very hard on your shoulder joints and may cause injury. Always lift straight up and straight down.
Some people are tempted to roll their shoulders forward or backwards while doing this lift. However, this is very hard on your shoulder joints and may cause injury. Always lift straight up and straight down.-See Less
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of people found this review helpful
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.
of people found this review helpful
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.
of people found this review helpful
Review: Dumbbell Shrug
Nov 16, 2011 11:14 AM: An excellent workout for the traps!!! Always the first exercise to do right after shoulders (both heavy and lite days) and back (lite and tone days only)!
of people found this review helpful
Review: Dumbbell Shrug
Nov 4, 2011 4:29 PM: i find that these are an amazing exercise if you have the wrist strengh to hold the weight.
PS: if you lean foward some you activate WAY more of your traps
of people found this review helpful
Review: Dumbbell Shrug
Sep 3, 2011 8:02 AM: I find this exercise excellent for the traps. Limit the reps to avoid injury.
of people found this review helpful
Review: Dumbbell Shrug
Aug 9, 2011 9:07 PM: Did this for a year and turned my pencil neck into Goldberg neck thanks to an Osu football player wise recommendation!
of people found this review helpful
Review: Dumbbell Shrug
Apr 10, 2011 10:40 AM: love the feel the next day after this shrug
of people found this review helpful
Review: Dumbbell Shrug
Mar 17, 2011 3:48 AM: Good for traps for sure!
of people found this tip helpful
Tip: Dumbbell Shrug
Feb 4, 2011 11:11 PM: Yeah , i know this exercise , it helps :)
of people found this tip helpful
Tip: Dumbbell Shrug
Aug 14, 2010 3:36 PM: Great exercise.