Dumbbell Shrug

Body region

• Back
• Neck

Muscles

Main

• Trapezius

Helps

• Levator Scapulae
• Rhomboids

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand at your sides, palms facing in.
2. Let your arms hang straight.
3. Raise your shoulders straight up toward your ears.
4. Hold briefly, then lower until the shoulders are fully down.

Cues

• Lift straight up, not forward or back.
• Keep the neck long and the chin level.

Common mistakes

• Bending the elbows to help the lift.
• Cutting the range short at the bottom.

Variations

• Incline Dumbbell Shrug

Alternatives

• Barbell Shrug
• Cable Shrug