10 Best Dumbbell Shrug Alternatives for Limited Equipment

Ranked Dumbbell Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Decline Shrug

   92% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, done lying face down instead.

   How to perform this exercise

   1. Set up a decline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
   4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
   5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Shrug
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: lying face down, not standing
2. Play demonstration

   2. Barbell Shrug

   92% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
   2. Keep your arms straight and your back straight throughout the exercise.
   3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
   4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Shrug
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: standing, the same as the Dumbbell Shrug
3. Play demonstration

   3. Cable Shrug

   85% match

   • Traps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the traps.

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
   3. Keeping your arms straight, shrug your shoulders up towards your ears.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Shrug
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Dumbbell Shrug
4. 

   4. Smith Machine Behind The Back Shrug

   75% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the traps.

   How to perform this exercise

   1. With the bar at thigh level, load an appropriate weight.
   2. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
   3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
   4. After a brief pause return the weight to the starting position.
   5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Dumbbell Shrug
   • Balance: easier to stay steady on than the Dumbbell Shrug
5. Play demonstration

   5. Kettlebell Sumo High Pull

   72% match

   • Traps
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
   3. Bend your knees and lower your hips into a squat position, keeping your back straight.
   4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
   5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
   6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Shrug
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: standing, the same as the Dumbbell Shrug
   • Balance: harder to stay steady on than the Dumbbell Shrug
6. 

   6. Hang Snatch - Below Knees

   70% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the hamstrings rather than the traps.

   How to perform this exercise

   1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
   2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
   4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not traps
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: standing, the same as the Dumbbell Shrug
   • Balance: harder to stay steady on than the Dumbbell Shrug
7. 

   7. Power Snatch From Blocks

   70% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the quads rather than the traps.

   How to perform this exercise

   1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not traps
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: standing, the same as the Dumbbell Shrug
   • Balance: harder to stay steady on than the Dumbbell Shrug
8. 

   8. Hang Clean - Below The Knees

   67% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
   3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not traps
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: standing, the same as the Dumbbell Shrug
   • Balance: harder to stay steady on than the Dumbbell Shrug
9. Play demonstration

   Progression

   9. Dumbbell Around Pullover

   67% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your head at one end and your feet firmly on the ground.
   2. Hold a dumbbell with both hands and extend your arms straight above your chest.
   3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
   4. Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not traps
   • Equipment: free weights, the same as the Dumbbell Shrug
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Dumbbell Incline Shrug

    66% match

    • Traps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
    2. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
    3. Keeping your arms straight, shrug your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: traps, the same as the Dumbbell Shrug
    • Equipment: free weights, the same as the Dumbbell Shrug
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell Shrug