Dumbbell Shrug
Isolation exercise targeting the traps with a barbell. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Traps (primary)
Equipment
Dumbbells
How to do it
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
4 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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