Dumbbell One Arm Shrug
Expert Advice
Keep your shoulders down and away from your ears to prevent neck strain and focus on isolating the movement to your traps.
How-to-do Steps
- Stand with your feet hip-width apart, holding a dumbbell in one hand at your side.
- Shrug your shoulder upwards, keeping your arm straight.
- Hold the contraction at the top for a moment.
- Slowly lower your shoulder back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Track Dumbbell One Arm Shrug in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell One Arm Shrug primarily targets the Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Shrug work?
Dumbbell One Arm Shrug primarily targets the Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Shrug?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Shrug suitable for beginners?
Dumbbell One Arm Shrug is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
