# Shrug (Dumbbell)

> The dumbbell shrug is a standing isolation lift that trains your traps by raising your shoulders toward your ears.

Page: https://fitnessie.app/exercises/dumbbell-shrug/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/shrug-dumbbell/59bc186cc3fb92d7.mp4

## How to do it

1. Stand with your feet under your hips and a dumbbell in each hand at your sides, palms facing in.
2. Look straight ahead and brace your core.
3. Shrug your shoulders straight up toward your ears.
4. Pause briefly at the top.
5. Lower slowly.

## Key cues

- Arms straight and passive
- Straight up and down, no rolling
- Pause at the top
- Lower slowly

## Common mistakes

- Bending your elbows to help lift the weights
- Rolling your shoulders forward or back
- Using a weight so heavy your form breaks down
- Using a weight so light the set is easy

## Muscles worked

- Primary: Traps
- Secondary: Forearms

## Equipment

Dumbbells.

## Variations

- [Shrug (Barbell)](https://fitnessie.app/exercises/barbell-shrug/)
- [Shrug (Cable)](https://fitnessie.app/exercises/cable-shrug/)
- [Shrug (Smith Machine)](https://fitnessie.app/exercises/smith-machine-shrug/)

## References

- [StrengthLog: Dumbbell Shrug](https://www.strengthlog.com/dumbbell-shrug/)
- [BarBend: Dumbbell Shrug](https://barbend.com/dumbbell-shrug/)