Learn about the dumbbell shrugs exercise with descriptive information on how to perform the lift.  Also get pointers how to spot the lift correctly and what the db shrugs do for sports performance.

Primary muscles worked:  Traps

Synergist Muscles:  Forearms

Mechanics:  Isolation

Equipment:  Dumbbells

How to perform the exercise:  The dumbbell shrug is performed by the athlete by grabbing a pair of dumbbells with a neutral grip, arms to the side, and both palms facing towards the body. The athlete should be in a standing position. Next, the athlete will raise the weight up by elevating the shoulders up towards the ears. The traps will be recruited with this movement. Once the athlete has elevated the shoulders as high as possible, the athlete should pause for a moment in this position, and then lower the weight back toward the starting position.

Spotting the exercise:  Spotting the dumbbell shrug is not neccesary; however, if an athlete's form begins to fail, the coach or spotter should assist the athlete in returning the weight to the rack or to the floor. Grip issues are a key concern for the dumbbell shrug so the spotter needs to be careful in order to prevent foot injury from a falling dumbbell.

Sport specific 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.