Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
Starting position
End position
How to Do Dumbbell Shrug
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: 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.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Dumbbell Shrug
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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2
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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3
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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4
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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5
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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6
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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7
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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8
Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
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9
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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10
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
Frequently Asked Questions
What muscles do dumbbell shrug work?
Dumbbell Shrug primarily works the traps.
What equipment do I need for dumbbell shrug?
Dumbbell Shrug uses dumbbells.
Dumbbell Shrug: is it suitable for beginners?
Yes. Dumbbell Shrug is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell shrug?
Barbell Shrug, Barbell Shrug Behind The Back, Calf-Machine Shoulder Shrug train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell shrug reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell shrug can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Shrug with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.