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Home Exercise Guides Back

Dumbbell Shrug (Traps)

How to do the dumbbell shrug

Malik, DPTbyMalik, DPT
July 8, 2020
Dumbbell Shrug (Traps)
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The dumbbell shrug is an excellent mass and strength builder for the trapezius muscle, and its effectiveness is one reason for its popularity. Now, many people (Mostly men) desire to have bigger traps because they make you look bigger and stronger but traps are also important for scapula functions as well.

The shrug is also a very convenient and simple exercise since all you need is two dumbbells, but the benefits are worth it and if you want to develop functional traps which will make your physique stand out; this exercise is a must-have!

Beginners can perform this exercise and experience great results too.

In This Exercise

  • Target Muscle Group: Trapezius
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Dumbbells
  • Difficulty: Beginner

Exercise Instructions

  1. Grab a pair of dumbells and stand up straight. Let the dumbbells hang by your sides.
  2. Hinge slightly forward at the hips then shrug your shoulders up and back while pulling your elbows up for a bigger contraction of the muscles.
  3. Unshrug your shoulders until you feel a stretch in the trap and repeat.

Variations & Tips:

  • Only move your shoulders straight up and slightly back during the positive portion of the exercise. Do not rotate your shoulders.
  • Squeeze your traps during the positives.
  • You can bend your elbows slightly but do not try to lift the dumbbells up during the exercise as your hands are only hooks to hold them in place.
  • The dumbbell shrug is a great power movement for developing the traps.

Watch: How to do the dumbbell shrug

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Categories: Back Exercise Guides
Tags: Dumbbellsisolationlevator scapulaeprimarypulltrapezius
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Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

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Seated Barbell Twist (Obliques)

Machine High Row (Back)
Back

Machine High Row (Back)

Tate Press (Triceps) | Exercise Guides and Videos
Arms

Tate Press (Triceps) | Exercise Guides and Videos

Decline Twisting Sit-up (Abdominals)
Core

Decline Twisting Sit-up (Abdominals)

Dumbbell Step-up (Legs)
Exercise Guides

Dumbbell Step-up (Legs)

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos
Back

Medium-Grip Lat Pull-down (Upper Back and Lats) | Exercise Guides and Videos

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos
Arms

Wide-Grip Lat Pull-down (Lats) | Exercise Guides and Videos

Incline Straight Leg And Hip Raise (Abdominals)
Core

Incline Straight Leg And Hip Raise (Abdominals)

Superman (Back)
Back

Superman (Back)

Lying Leg Curl (Hamstrings)
Exercise Guides

Lying Leg Curl (Hamstrings)

Cable Lateral Raises
Exercise Guides

Cable One-Arm Lateral Raise (Shoulders)

Seated Dumbbell Front Raise (Shoulders)
Exercise Guides

Seated Dumbbell Front Raise (Shoulders)

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Incline Shoulder Raise | Exercise Guide & Video

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos
Arms

Seated Bent-over Two-arm Dumbbell Kickback (Triceps) | Exercise Guides and Videos

Reverse-Grip Lat Pull-Down (Lats)
Back

Reverse-Grip Lat Pull-Down (Lats)

Supine Cable Reverse Fly (Shoulders)
Back

Supine Cable Reverse Fly (Shoulders)

Lying Alternating Knee Raise (Iliopsoas)
Exercise Guides

Lying Alternating Knee Raise (Iliopsoas)

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos
Arms

Overhead Barbell Tricep Extension (Triceps) | Exercise Guides and Videos

Decline Sit-Up (Abdominals)
Core

Decline Sit-Up (Abdominals)

Decline Skull Crusher (Triceps) | Exercise Guides and Videos
Arms

Decline Skull Crusher (Triceps) | Exercise Guides and Videos

Gripless Shrug (Traps)
Back

Gripless Shrug (Traps)

Decline Barbell Pullover (Lats, chest)
Back

Decline Barbell Pullover (Lats, chest)

Dumbbell Sumo Squat (Legs)
Exercise Guides

Dumbbell Sumo Squat (Legs)

Incline Cable Tricep Extension (Triceps)
Arms

Incline Cable Tricep Extension (Triceps)

Standing Dumbbell One-Leg Calf Raise (Calves)
Exercise Guides

Standing Dumbbell One-Leg Calf Raise (Calves)

Barbell Romanian Deadlift (Glutes, Hamstrings)
Back

Barbell Romanian Deadlift (Glutes, Hamstrings)

Bodyweight Fly (Chest)
Chest

Bodyweight Fly (Chest)

Vertical Leg Crunch (Abdominals)
Core

Vertical Leg Crunch (Abdominals)

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos
Arms

Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

Dumbbell Pullover (Chest)
Back

Dumbbell Pullover (Chest)

Captain’s Chair Leg And Hip Raise (Abdominals)
Core

Captain’s Chair Leg And Hip Raise (Abdominals)

T-Bar Row (Back)
Back

T-Bar Row (Back)

Barbell Kneeling Squat (Legs)
Exercise Guides

Barbell Kneeling Squat (Legs)

Wide-Grip Cable Row (Back)
Back

Wide-Grip Cable Row (Back)

One-leg Front Plank (Core)
Core

One-leg Front Plank (Core)

Cable One-Arm Front Raise (Shoulders)
Exercise Guides

Cable One-Arm Front Raise (Shoulders)

Seated Bent-Over Lateral Raise (Shoulders)
Back

Seated Bent-Over Lateral Raise (Shoulders)

Hanging Windshield Wiper (Obliques)
Core

Hanging Windshield Wiper (Obliques)

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)
Exercise Guides

Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

Machine Fly (Chest)
Chest

Machine Fly (Chest)

Dumbbell One-Arm Overhead Press (Shoulders)
Exercise Guides

Dumbbell One-Arm Overhead Press (Shoulders)

Cable preacher curl
Arms

Cable Preacher Curl (Biceps) | Exercise Guides and Videos

Seated Smith machine overhead press
Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

Barbell Straight Back Stiff Leg Deadlift (
Exercise Guides

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Dumbbell reverse curls
Arms

Dumbbell Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Bicep Leg Curl (Biceps) | Exercise Guides and Videos
Arms

Bicep Leg Curl (Biceps) | Exercise Guides and Videos

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos
Arms

Seated Dumbbell Wrist Curl (Forearms) | Exercise Guides and Videos

Seated Twisting Cable Row (Back) | Exercise Guides and Videos
Arms

Seated Twisting Cable Row (Back) | Exercise Guides and Videos

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)
Back

One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

Weighted One-Leg Hip Thrust (Glutes)
Exercise Guides

Weighted One-Leg Hip Thrust (Glutes)

Dumbbell Cross Body Hammer Curl
Arms

Dumbbell Cross-body Hammer Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

Wheel Rollout (Core, Hip flexors)
Core

Wheel Rollout (Core, Hip flexors)

Elbow Lift (Back)
Back

Elbow Lift (Back)

Weighted Russian Twist (Obliques)
Core

Weighted Russian Twist (Obliques)

How To Do Dumbbell Lateral Raise | Exercise Guide & Video
Shoulders

How To Do Dumbbell Lateral Raise | Exercise Guide & Video

Barbell Bench Press (Chest)
Chest

Barbell Bench Press (Chest)

Underhand Yates Row (Back) | Exercise Guides and Videos
Arms

Underhand Yates Row (Back) | Exercise Guides and Videos

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos
Arms

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Weighted Sissy Squat (Legs)
Exercise Guides

Weighted Sissy Squat (Legs)

Lying Straight Leg Raise (Abdominals)
Exercise Guides

Lying Straight Leg Raise (Abdominals)

Cable pull through
Exercise Guides

How To Do The Cable Pull Through With Rope (Glutes)

Barbell Front Squat (Legs)
Exercise Guides

Barbell Front Squat (Legs)

Dumbbell Fly (Chest)
Chest

Dumbbell Fly (Chest)

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)
Core

Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

V-Ups (Abdominals)
Core

V-Ups (Abdominals)

Bent-Over Barbell Row (Back)
Back

Bent-Over Barbell Row (Back)

Incline Leg Press (Legs)
Exercise Guides

Incline Leg Press (Legs)

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos
Arms

Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos

Kneeling Leg Curl (Hamstrings)
Exercise Guides

Kneeling Leg Curl (Hamstrings)

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos
Arms

EZ Bar Reverse Curl (Biceps, Brachialis, and Brachioradialis) | Exercise Guides and Videos

How To Do The Dumbbell Incline Curl (Biceps)
Arms

How To Do The Dumbbell Incline Curl (Biceps)

Cable Cross-over (Chest)
Chest

Cable Cross-over (Chest)

Hanging Leg And Hip Raise (Abdominals)
Core

Hanging Leg And Hip Raise (Abdominals)

Machine Seated Crunch (Abdominals)
Core

Machine Seated Crunch (Abdominals)

Barbell Deadlift
Back

Barbell Deadlift (Legs, Back)

Side Plank Hip Adduction (Hip Adductors)
Core

Side Plank Hip Adduction (Hip Adductors)

Low Cable Cross-Over (Chest)
Chest

Low Cable Cross-Over (Chest)

Dumbbells, Barbells Or Smith Machines
Muscle-Building

Dumbbells, Barbells Or Smith Machines For Maximum Muscle?

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