Dumbbell shrugs

Category

Back

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Trapezius, Rhomboids

Secondary muscles

Deltoids

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should be facing your thighs.
2. Raise your shoulders towards your ears by contracting your trapezius muscles, lifting the dumbbells without bending your elbows.
3. Hold the contraction at the top for a brief moment, squeezing your trapezius muscles.
4. Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid using momentum to lift the dumbbells.
• Focus on lifting your shoulders straight up rather than rolling them forward or backward.
• Exhale as you lift your shoulders and inhale as you lower them.