Dumbbell Shrugs (How To, Muscles Worked, Benefits)

Dumbbell Shrugs are a straightforward exercise designed to build strength and size in the upper trapezius muscles. By lifting your shoulders straight up against resistance, you directly target the traps, which support posture and upper-back stability.

It’s an effective finisher for upper-body days and a great way to develop that strong, athletic neck and shoulder look.

Primary Muscles Worked: Upper Trapezius
Secondary Muscles Worked: Levator Scapulae, Forearms (Grip)
Equipment Needed: Dumbbells

How To Do DB Shrugs

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in each hand at your sides with a neutral grip (palms facing in).
- Keep your arms straight, shoulders relaxed and core braced. Feet should be about hip-width apart.
Execution:
- Raise your shoulders straight up toward your ears in a shrugging motion—don’t roll them.
- Squeeze your traps at the top and pause for a brief moment.
- Slowly lower your shoulders back down to the starting position.
Tips for Proper Form:
- Keep your neck neutral—don’t jut your head forward.
- Focus on moving only your shoulders; arms should remain straight and relaxed.
- Use a full range of motion—don’t cut the shrug short.

Key Benefits

Strengthens the upper traps, improving posture and upper-back size.
Enhances shoulder and neck stability.
Easy to add into most strength programs as a burnout or accessory movement.

Modifications and Variations

Easier Option: Use lighter weights and build up to heavier sets over time.
Harder Option:
- Use heavier dumbbells or increase time under tension.
- Add a 2–3 second hold at the top of each rep.
- Perform unilaterally (one arm at a time) to challenge your core stability.

Common Mistakes

Rolling the Shoulders: Shrug straight up and down to avoid unnecessary stress on the joints.
Using Momentum: Control the lift and the descent—don’t bounce.
Shrugging Too Fast: Focus on the contraction and hold for best results.

Reps and Sets Recommendations

For Hypertrophy (Size): 3–4 sets of 10–15 reps with moderate to heavy weight.
For Strength: 4–5 sets of 6–8 reps with heavy dumbbells and strong control.
As a Finisher: 2–3 sets of 15–20+ reps or 30 seconds of continuous shrugs with solid form.

DB Shrug Alternatives

Looking to add some variety to your training or need an alternative because of a lack of equipment? You may be able to give these exercises a try.

Need more options? Here are my 10 favorite Dumbbell Shrug alternatives.

Barbell Shrugs

Barbell Shrug Muscles Worked — Barbell Shrugs work the upper trapezius. (Photo Credit: Makatserchyk / shutterstock.com)

The most common variation of Dumbbell Shrugs is Barbell Shrugs. This works great if you don’t have dumbbells or just to add variation to your training program. The movement itself stays exactly the same.

Kettlebells can be used as well if you have access to kettlebells.

Snatch Grip Shrugs

Snatch Grip Shrugs is a little-used variation except for possibly Olympic weightlifters. These are also done with a bar, but instead of the typical shoulder-width grip, take a snatch grip. A snatch grip is wide, typically outside of the snatch rings on a barbell.