Dumbbell Shrug
Hold dumbbells at the sides and shrug the shoulders straight up, pausing at the top before lowering.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the traps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Shrug work?
- The Dumbbell Shrug mainly works the traps.
- What equipment do you need for the Dumbbell Shrug?
- A dumbbell.
- How many sets and reps of the Dumbbell Shrug?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Shrug?
- Barbell Clean High Pull, Barbell Muscle Snatch and Barbell Snatch High Pull work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Shrug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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