Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog
Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in

Dumbbell Shrug

Upper trap
Dumbbell Shrug gif
Targets: Upper trap

About

It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!

How to Dumbbell Shrug

Starting Position

1. Please stand shoulder-width apart.

2. Please position the dumbbells next to your thighs.

3. Open your chest and straighten your back.

Proper Form

1. Please lift the dumbbell while shrugging your shoulders.

2. Slowly return to the starting position.

Breathing Technique

Inhale when lowering the dumbbells and exhale when lifting the dumbbells.

Precautions

1. When lowering the dumbbells, do not just drop them; lower them slowly.

2. Please ensure that your neck does not protrude excessively forward.

From the Community

Dumbbell Shrug Community

Join the Community →

Dumbbell Shrug Related Reading

  • Time under tension does matter — just not the way you think
    What Actually Matters

    Time under tension does matter — just not the way you think

    TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.

  • RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs
    Numbers Don't Lie

    RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

    RPE and RIR are two ways to measure effort in real time. Here's what 4 RCTs say about which one works, when, and for whom.

  • How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling
    Numbers Don't Lie

    How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

    More biceps sets doesn't mean more growth. Two RCTs show 5–10 weekly sets match or beat 15–32 — here's the number that actually matters.

  • Sets per workout is the only training variable that reliably predicts muscle growth.
    Numbers Don't Lie

    Sets per workout is the only training variable that reliably predicts muscle growth.

    Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.

  • Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
    Numbers Don't Lie

    Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

    Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.

  • 10 sets per muscle group per week is probably enough — here's the number that actually matters.
    Numbers Don't Lie

    10 sets per muscle group per week is probably enough — here's the number that actually matters.

    Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.

Curious about a Shoulder workout plan that includes the Dumbbell Shrug

Dumbbell Shrug Alternatives

Barbell Shrug

Barbell Shrug

Smith Machine Shrug

Smith Machine Shrug

More

Dumbbell Shrug vs

  • Dumbbell Shrug vs Hammer Strength MTS Iso-Lateral Incline Press
  • Dumbbell Shrug vs Overhead Press
  • Dumbbell Shrug vs Dumbbell Shoulder Press

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog