Dumbbell Shrugs

Dumbbell Shrugs Basics

Primary muscles worked: Traps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Dumbbells

How To Perform Dumbbell Shrugs

• Grab a set of dumbbells with a neutral grip, palms facing your body, with your arms hanging down the sides of your body.
• Assume a standing position, making sure you keep your back straight.
• Next, raise the weight up by elevating your shoulders up towards your ears. The traps will be recruited with this movement.
• Once you have elevated your shoulders as high as possible, pause and hold this position for at least two seconds, and then lower the weight back toward the starting position.

Dumbbell Shrug Tips

• Grip strength can be a key issue when performing dumbbell shrugs; therefore, if your sole intent is to train your traps, then you may need wrist straps to help you hold onto heavier dumbbells.
• Do not roll your shoulders when performing dumbbell shrugs, it is not necessary, and increases the risk for shoulder injury.

Dumbbell Shrugs and Sports Application

Trap development is an oft neglected area of training in sports programs. The dumbbell shrug will increase trap strength and power, which will assist in supporting the head during athletic competition. Complete trap development will also allow for optimal movement of the shoulder and shoulder blade. This is important for sports involving the throwing motion, or movement of the arms in general.