Shrug (Dumbbell)

An isolation exercise targeting the traps muscle by raising dumbbells using shoulder elevation. This builds trap strength and contributes to shoulder stability.

Instructions

1. Stand erect with a dumbbell in each hand (palms facing your torso), arms extended on the sides.
2. Your feet should be placed at shoulder width with a slight knee bend.
3. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
4. The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
5. Lower the dumbbells back to the original position while inhaling.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep your arms straight throughout the movement; avoid bending your elbows.
• Focus on moving the weight with your shoulders, not your hands.
• Use a full range of motion, elevating your shoulders as high as possible.
• Avoid using momentum; perform the movement in a controlled, deliberate manner.
• Pause briefly at the top to maximize traps muscle activation.
• This exercise can accommodate significant weight; progressively increase loading as appropriate.