Dumbbell Shrugs - Marc Lobliner

Dumbbell Shrugs

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s) -
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Shrugs Instruction

  • Position your feet in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back and eyes fixed straight ahead.
  • Grab a set of dumbbells, one in each hand at your sides, hands in a neutral position.
  • With passive arms, lift (shrug) your shoulders straight up, think about bringing your traps to your ears.
    • Pause to hold the contraction.
  • DB's remain at your sides, don't let them drift in front of you. Maintain that initial, neutral hand position.
  • Lower the DB's to the starting position.


  • Focus on the isolation of the traps.
  • Refrain from using your arms to pull the DB's up. The arms are merely a lever for your traps. 
  • Don't use momentum or excess movement to elevate the DB's. 
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