At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Isolation |
| Primary muscle | Traps |
| Also works | Rhomboids |
The movement, step by step.
- Stand tall holding dumbbells beside the thighs with palms facing inward.
- Lift the shoulders toward the ears without bending the elbows or rolling the shoulders.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the elbows nearly straight.
- Use a small, controlled shoulder-blade movement.
Common mistakes
- Rolling the shoulders in circles under load.
- Turning the shrug into an elbow-driven row.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Barbell Shrugs — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Shrug, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.