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Dumbbell Shrug

Dumbbell Shrug

BackDumbbellsBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
TrapsForearms

Primary muscle

Upper traps

Secondary

Forearms (grip)

How to do it

Dumbbells at your sides, arms straight. Lift the shoulders straight up toward the ears, hold 1 second, lower slowly.

Common mistake

Rolling the shoulders; bending the elbows; jutting the head forward.

Alternative

Barbell shrug · farmers walk
Farmer's WalkUpright Row

Your results

No logs yet. Suggested start: bodyweight, increment 2 kg/hand.

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