Dumbbell Shrug
Expert Advice
Keep your neck neutral and avoid rolling your shoulders, as this can put unnecessary strain on the shoulder joint.
How-to-do Steps
- Stand or sit with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Raise your shoulders towards your ears as high as possible, exhaling as you lift.
- Hold the contraction at the top for a moment, then slowly lower your shoulders back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Track Dumbbell 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 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 Shrug work?
Dumbbell 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 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 Shrug suitable for beginners?
Dumbbell 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.
