Dumbbell Shrug

Differentiation: Mechanics

This variation of a Shrug is unique. Here is how: holding a dumbbell in each hand at hip level | forces your upper trapezius to work individually.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet about shoulder-width apart.

5) ...and allow the dumbbells to hang at your waist - with your palms facing your hips.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you shrug your shoulders upward toward your ears, keeping your arms straight.

3) ...until you have raised your shoulders as high as possible.

4) Hold this position for a count of one second.

5) Gradually lower your shoulders toward your sides, keeping arms straight.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight during the movement.

Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.

Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.

Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.

Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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