TrapsForearmsDumbbellbeginner
Dumbbell Shrug
Dumbbell shrugs allow a slightly greater range of motion than barbells because the weights hang at your sides instead of in front. This can produce a stronger contraction at the top.
How to Perform
1
Stand with dumbbells at your sides, arms straight.
2
Shrug your shoulders straight up toward your ears.
3
Squeeze the peak contraction for 2 seconds.
4
Lower under control — do not just drop the weight.
5
Keep your arms straight — do not bend the elbows.
Common Mistakes to Avoid
Rolling the shoulders.
Bending the arms and turning it into an upright row.
Using too little weight — traps respond to heavy loads.
Muscle Activation
Traps90%
Forearms20%
Variations
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