How to do the Dumbbell Shrug
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Let your arms hang straight down, palms facing your body.
- Lift your shoulders up toward your ears, like shrugging, and feel the pull.
- Slowly lower the dumbbells back to the starting position – repeat.
Full technique — 6 steps
- Stand tall with feet about hip to shoulder width, holding a dumbbell in each hand.
- Let the dumbbells hang at your sides with straight arms and palms facing inward.
- Set your neck neutral and keep your torso still without leaning or rolling the shoulders.
- Raise your shoulders straight upward toward your ears as high as you can.
- Squeeze the traps hard at the top without bending the elbows to lift the weights.
- Lower your shoulders back down until the traps are fully lengthened and the dumbbells return to the start position.
Common mistakes
- Rolling shoulders in circles
- Bending elbows to upright row
- Leaning back to move weight
- Cutting the bottom short
- Jutting chin forward
Form cues
- Shrug straight up
- Arms stay long
- Neck stays neutral
- Let traps fully lengthen
