In this lesson, you will learn how to do dumbbell shrugs. The dumbbell shrug is an exercise for the trapezius muscles (traps), located on the sides and back of your neck. Most bodybuilders don’t perform this exercise very often because free weight exercises (e.g., the barbell deadlift) partially train the neck muscles as well. However, the traps are important for boxers and, of course, for bodybuilders who want to develop their neck muscles.
You can perform dumbbell shrugs standing on both feet as shown here or sitting on a bench. Shrugs can also be done with a barbell, elastic bands, or other equipment. For more back exercises, visit weight training and bodybuilding.
Execution
- Stand upright and hold a dumbbell in each hand at your sides.
- Keep your legs close together so your thighs don’t block the movement of the weights.
- Slightly bend your knees and look straight ahead (preferably into a mirror).
- You can also do this exercise seated on a bench. In either case, keep your upper back straight—do not hollow your back or lean forward.
- Your arms should be extended with your palms facing your legs.
- Shrug your shoulders up and exhale at the same time.
- Keep your arms vertical and do not move your knees or back.
- Only move your shoulders.
- At the highest point, your traps should be fully contracted.
- I recommend moving your shoulders only up and down vertically. Some people like to circle their shoulders, but circling does not train the traps from a different angle—it’s bad for the shoulders and causes unnecessary movement of your back, which can be harmful to your spinal discs.
- Slowly lower your shoulders and inhale.
- Move your shoulders in a vertical line and keep the dumbbells close to your legs.
- Perform 20 to 50 repetitions and 2 or 3 sets per workout.
- The average bodybuilder does about 25 shrugs with 30 to 40 lbs dumbbells.
- Of course, you can use heavier or lighter weights. The heavier the weight, the fewer repetitions you should do.
- Stretch your trapezius, shoulders, and forearms between sets.
Advice
- Keep your knees, head, and back still throughout the exercise.
- Do not circle your shoulders while doing dumbbell shrugs.
- Move slowly and with concentration.
- Dumbbell shrugs are designed for moderate to heavy weights.
- Stop immediately if you feel discomfort in your shoulders or back.
Suggestions
- Barbell Deadlift
- Barbell Row
- Seated Cable Row (Pulley Row)
- Wide Grip Lat Pull-Up
- Wide Grip Lat Pulldown
- Pulldown Behind the Neck (Wide Grip)
- Straight Arm Pulldown
