Overhead Shrug (Dumbbell)

An isolation exercise for the traps performed with dumbbells held overhead where the shoulders are elevated and squeezed.

Instructions

1. Press dumbbells overhead so they are at full arm extension above your head.
2. Maintain an upright torso and keep your arms extended throughout the movement.
3. Shrug your shoulders upward, elevating them toward your ears while maintaining arm extension.
4. Squeeze your traps muscles at the top of the movement for a brief pause.
5. Lower your shoulders back to the starting position in a controlled manner.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your arms fully extended throughout; this is a pure shoulder movement
• Focus on vertical elevation of the shoulders rather than shrugging forward
• Control the weight; avoid jerking or using momentum
• Maintain a neutral spine and avoid arching excessively
• The movement should be short and controlled with emphasis on the squeeze