Standing dumbbell shrug

The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It's often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training.


  1. Simple to set up and perform
  2. With the help of lifting straps, you can go very heavy
  3. Easy to add intensity by pausing for 1-3 seconds at the top of the movement

Standing dumbbell shrug Images


Standing dumbbell shrug Instructions

Standing dumbbell shrug muscle diagram
  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. 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.
  3. Lower the dumbbells back to the original position.
  4. 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.