Dumbbell Shrug
The Dumbbell Shrug primarily works the Trapezius (Middle), Trapezius (Upper), with secondary activation of the Levator Scapulae, Rhomboids, Trapezius (Middle) and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a dumbbell isolation exercise at beginner difficulty.
Dumbbell shrug with dumbbells at sides pulling shoulders upward.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Trapezius (Middle), Trapezius (Upper) |
| Secondary | Levator Scapulae, Rhomboids, Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand holding dumbbells to sides. Execution: Elevate shoulders as high as possible. Lower and repeat. Comments: Exercise may be performed standing perfectly upright or very slightly bent over. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders becomes horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight. Also seeROM CriteriaandShoulder Shrug Errors.
Alternative Exercises
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