TRAPS · DUMBBELL
How to do the dumbbell shrug
The dumbbell shrug trains your traps, with help from your neck. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells, stand tall, position your arms to your sides, and have your wrists neutral.
- Bring your shoulders back and engage your abs.
- Take a breath, shrug your shoulders as high as possible, and squeeze your trapezius muscle at the top. Keep your arms straight.
- Exhale at the top and lower your shoulder blades to the starting position as you breathe in.
Muscles worked
| Primary | Traps |
|---|---|
| Secondary | Neck |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your traps
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