Dumbbell shrug
Primary muscles: Traps. Assisting muscles: —.
How to do it
- Stand upright with a dumbbell in each hand, palms facing your body, arms extended at your sides.
- Exhale and raise your shoulders as high as possible, keeping your arms straight.
- Hold the contraction for a second.
- Inhale and lower the dumbbells under control.
- Repeat the movement.
Key to the execution: Only your shoulders move — your arms stay straight and still at your sides.
Common mistakes
- Bending your elbows to "help" the lift.
- Rolling your shoulders instead of moving strictly vertically.
- Swinging your body for momentum.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.