Dumbbell Seated Shrug

A seated shrug variation that isolates the upper traps without leg drive — clean trap volume for any pull or shoulder day.

Back Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Upper back

Secondary

none

Step by step

Sit upright on a flat bench with a dumbbell in each hand and your feet planted on the floor.
Let your arms hang straight down beside your hips with palms facing your thighs.
Brace your core and sit tall with your chest up and chin neutral.
Shrug your shoulders straight up toward your ears, lifting the dumbbells without bending the elbows.
Squeeze the traps hard at the top of the shrug for a one-second pause.
Lower the dumbbells back down slowly and feel the traps stretch before the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.