Shrug (Dumbbell)
Trains the traps, with help from the neck. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Shrug (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a traps exercise that is, there are 2 on the Traps page.
Muscles worked
What Shrug (Dumbbell) trains
Technique
How to do the Shrug (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your body) and your arms fully extended.
- Elevate your shoulders straight up towards your ears as high as possible, keeping your arms straight.
- Pause briefly at the top of the movement, squeezing your traps.
- Slowly lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your arms straight and relaxed; do not bend your elbows to lift the weight.
- Move your shoulders straight up and down; avoid rolling them in circles.
- Exhale as you shrug up and inhale as you lower your shoulders.
- Keep your core engaged and stand tall to avoid leaning forward or backward.
Substitutes
Swap Shrug (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Shrug (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.