Dumbbell Shrug

Upper trap
Dumbbell Shrug gif

Coach's Tips

It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!

How to Dumbbell Shrug

Starting Position

1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Keep your arms extended and your palms facing your body.

Proper Form

1. Without changing the position of your arms, lift the dumbbells up toward your shoulders as you inhale.

2. Hold the contraction at the top of the movement for a moment.

3. Exhale and slowly lower the dumbbells back to the starting position.

Breathing Technique

1. Inhale as you lift the dumbbells up.

2. Exhale as you lower the dumbbells back to the starting position.


1. Avoid using momentum to lift the dumbbells- keep your movements slow and controlled.

2. Keep your shoulders relaxed throughout the entire movement.

3. Do not arch your back or lean forward- maintain a straight posture.

4. Avoid locking your elbows at the top of the movement.

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