Description

The dumbbell shrug is an exercise that primarily targets the trapezius muscles in your upper back and shoulders.

Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging by your sides.

Technical Execution

Lift your shoulders straight up towards your ears as high as possible, then lower them back down in a controlled manner.

Range of Motion

Ensure a full range of motion by raising the shoulders as high as possible and then lowering them back down to the starting position.

Variations

Variations include using different grips such as a neutral grip or a pronated grip, or performing the exercise with a barbell instead of dumbbells.

Common Mistakes

Common mistakes include using momentum to lift the weights, shrugging the shoulders up towards the ears, and not engaging the core muscles.

Practical Advice

To maximize the effectiveness of the exercise, focus on keeping the movement controlled and squeeze your shoulder blades together at the top of the movement.

Additional Notes

It is important to use proper form and not go too heavy with the weights to avoid straining the neck and upper back muscles.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

trapezius

Secondary Muscles