Dumbbell Shrug

The dumbbell shrug is a simple isolation strength exercise that builds the muscles on top of your shoulders and along your upper back. It mainly targets your traps and also works your forearms because you are holding a pair of dumbbells.

Stand tall with a dumbbell in each hand, feet about shoulder-width apart, arms hanging straight down at your sides. Use a neutral grip with your palms facing your body. Keep your chest up, eyes forward, and shoulders stacked over your hips.

From the start, elevate the shoulders straight up toward your ears as high as you can. Hold the top for a beat, then lower the dumbbells back down with control. Keep the movement straight up and down rather than rolling your shoulders.

Exhale as you shrug up and inhale as you lower the weights. Keep your core lightly braced so your torso does not sway. To make it easier, use lighter dumbbells. To make it harder, hold the top for two to three counts or slow down the lowering portion.

Fault: Rolling the shoulders in circles instead of lifting straight up. Fix: Elevate the shoulders straight up toward your ears and lower them straight back down along the same vertical line.

Fault: Bending the elbows and turning the shrug into an arm curl. Fix: Keep your arms straight and relaxed throughout the movement so your traps do the work.

Fault: Bouncing the dumbbells at the bottom to build momentum. Fix: Pause briefly at the bottom, then lift with control and hold the top for a beat before lowering again.