Dumbbell Shrug

The standing shrug with two dumbbells — the most accessible trap exercise in any program and a staple of pull-day work.

Back Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Upper back

Secondary

none

Step by step

Stand tall with a dumbbell in each hand at your sides and your feet shoulder-width apart.
Let your arms hang straight down with palms facing your thighs and core braced.
Keep your chest up, chin neutral, and shoulders relaxed in the starting position.
Shrug your shoulders straight up toward your ears as high as they will go without bending the elbows.
Pause and squeeze the traps hard at the top of the shrug for one full second.
Lower the dumbbells back down under control and feel the stretch before the next rep.

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