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Dumbbell Shrugs

Dumbbell Shrugs trains 2 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 70%, Forearms 30%.

Accessory Level: Beginner Dumbbells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Dumbbell Shrugs - Start position
Start position
Dumbbell Shrugs - Finish position
Finish position

How to do it

  1. Stand with a heavy dumbbell in each hand at your sides, arms straight.
  2. Stand tall, shoulders relaxed down to start.
  3. Shrug straight up toward your ears.
  4. Pause at the top, then lower slowly.
  5. Dumbbells at your sides let you shrug slightly higher than a bar in front of your thighs.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Shrugs, it loads every muscle to the same degree. It needs Dumbbells where the other uses Barbell. Compared with the Dumbbell Row, it loads Rear delts 55 points lower, Biceps 45 points lower, Lats 40 points lower.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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