Standing Dumbbell Shrug

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Standing Dumbbell Shrug is a classic upper trap building exercise. Using dumbbells can be more comfortable on your shoulders than a barbell and many lifters find they get better muscle activation

The Standing Dumbbell Shrug is a classic upper trap building exercise. Using dumbbells can be more comfortable on your shoulders than a barbell and many lifters find they get better muscle activation as a result. To perform the standing Dumbbell Shrug, start in a standing position holding a dumbbell in each hand, palms facing your body. Brace your core and lean forward slightly at the hips, about 10 degrees. Start the movement by shrugging your shoulders up towards just behind your ears. Keep a neutral spine position throughout the movement and do not thrust your head forward as your shrug upwards. Pause briefly at the top of the movement, squeezing your traps hard. Lower the weight under control to the starting position without relaxing. Repeat the shrug for the desired number of repetitions without resting in between reps.

Common Mistakes

Do not thrust your head forward during the movement. Do not look down durin

Do not thrust your head forward during the movement. Do not look down during the movement. Do not use inertia or cheat. Do not relax at the bottom of the movement. Do not perform circles with your shoulders.

Pro Tips

Using lighter weights and focusing on contracting your muscles hard through

Using lighter weights and focusing on contracting your muscles hard throughout the movement can be more effective than using very heavy weights. Focus on form for better development and to avoid injury.

Purpose

The upper trapezius muscle gives the appearance of muscularity and a very w

The upper trapezius muscle gives the appearance of muscularity and a very well developed, masculine physique. The term “yoked” refers to the lifter looking as if they are carrying the yoke like an ox over their shoulders due to the development of their upper trapezius muscle.

Form

Use a mirror to ensure that you are maintaining a neutral spine throughout

Use a mirror to ensure that you are maintaining a neutral spine throughout the movement to minimize risk of injury to your neck.