Dumbbell Shrug is a beginner isolation pull using dumbbell. It loads Traps.
Muscles worked
- Primary: Traps
- Secondary: Shoulders, Forearms
Setup
- Set dumbbell so the target joint can move and nothing else has to.
How to do it
- Take Traps through a full range. Pause where it is hardest.
- Return under control.
Coaching cues
- Own the stretch and the squeeze.
Common mistakes
- Turning it into a compound swing. Cut the load; slow the eccentric.
Related lifts
- Barbell Behind the Back Shrug Traps
- Barbell Shrug Traps
- Cable Shrug Traps
- Dumbbell Kelso Shrug Traps
- Kettlebell Shrug Traps
- Machine Row Kelso Shrug Traps
MyCoach programs the Dumbbell Shrug into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
Get FitSync free