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.

Benefits

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

Type: Strength
Main Muscle Worked: Traps
Equipment: Dumbbell
Level: Intermediate

8.7

Average

Standing dumbbell shrug Images

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Standing dumbbell shrug Instructions

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.