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Shoulders Dumbbell Beginner Video

How to do the Dumbbell Shrug

Primary: Traps · also works Forearms, Upper Back. Also called: db shrug, trap shrug.

Demo video: Dumbbell Shrug · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand tall holding heavy dumbbells at your sides with your palms facing in.

  2. 2

    Keep your arms straight and raise your shoulders straight up toward your ears.

  3. 3

    Pause and squeeze at the top for a second.

  4. 4

    Lower your shoulders slowly to the start.

Coaching cues

  • Shrug straight up, not in circles
  • Keep your chin tucked and neck neutral
  • Pause at the top

Common mistakes

  • Rolling the shoulders forward or backward
  • Bending the elbows to lift the weight
  • Using momentum from the legs

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Shrug alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell ShrugBarbell · beginner Upright RowDumbbell · intermediate Face PullCable · beginner Kettlebell RowKettlebell · beginner Band Upright RowResistance Band · beginner Kettlebell Upright RowKettlebell · beginner

Frequently asked questions

What muscles does the Dumbbell Shrug work?

Primary: Traps. Secondary: Traps, Forearms, Upper Back

How many sets and reps of Dumbbell Shrug should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Shrug?

Same movement pattern, different equipment: Barbell Shrug, Upright Row, Face Pull, Kettlebell Row, Band Upright Row, Kettlebell Upright Row.

Is the Dumbbell Shrug good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.