The dumbbell shrug is an exercise to develop the trapezius, the muscles that run across the top of the shoulders from the neck. You can do it with dumbbells, barbells, machines or with body movement only. In this example dumbbells are used. The exercise is performed exactly as the name suggests -- by shrugging the shoulders -- in this case with dumbbells hanging at the sides.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise. See more dumbbell exercises.
1. How to Do the Dumbbell Shrug
(c) Paul Rogers
Stand upright with dumbbells hanging at the sides, feet just wide enough so that the dumbbells hang comfortably. They can be heavier than you would use for an arm curl or front raise.
Shrug the shoulders upward just like you would if you were saying "I don't know" to someone in response to a question. Don't hunch over to the front; try to stay completely upright. If you find your are hunching over or bending backward, lighten the weights up a little.
2. The Shrug Movement
(c) Paul Rogers
The movement against the weight of the dumbbells makes your trapezius muscles work harder than usual. Shrug with one arm while you hold the muscle with the opposite hand. You will feel how it works. Find this muscle on either side of your neck running toward the point of the shoulder.
That's it, the shrug. Easy.
