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Visual demonstration of the Dumbbell Shrugs exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Trapezius
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Shrugs

4 steps Updated 29/08/2026

Dumbbell Shrugs is a free weights exercise targeting Upper Back (Trapezius, Rhomboids) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should be facing your thighs.
  2. Raise your shoulders towards your ears by contracting your trapezius muscles, lifting the dumbbells without bending your elbows.
  3. Hold the contraction at the top for a brief moment, squeezing your trapezius muscles.
  4. Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Shrugs

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