Dumbbell shrugs are a simple yet powerful exercise that targets your trapezius muscles — the upper part of your back that controls shoulder elevation and helps support posture. While it may look easy, doing shrugs correctly and consistently can improve your neck and shoulder strength, help prevent injuries, and create a more defined upper back.

How to Do Dumbbell Shrugs

1. Start Position: Stand tall with a dumbbell in each hand. Keep your arms at your sides, palms facing in, and feet shoulder-width apart.
2. Lift: Raise your shoulders straight up toward your ears. Don’t roll them forward or backward — just lift straight up.
3. Pause: At the top, squeeze your traps and hold the position for one second.
4. Lower: Slowly lower your shoulders back to the starting position.
5. Repeat: Maintain a controlled tempo and avoid using momentum or bending your arms.

Pro Tip: Keep your head neutral and your core engaged. Do not let your shoulders round forward.

Recommended Sets, Reps, and Weight

To improve muscle strength and size:

• Beginners: 3 sets of 12–15 reps with light to moderate weight (20–30 lbs per dumbbell)
• Intermediate: 4 sets of 10–12 reps with moderate to heavy weight (30–50 lbs per dumbbell)
• Advanced: 4–5 sets of 8–10 reps with heavy weight (50–80 lbs per dumbbell)

Do shrugs 2 to 3 times per week with at least one rest day between sessions for muscle recovery.

What Muscles It Works

Primary Muscle:

• Trapezius (Upper fibers)

Secondary Muscles:

• Levator scapulae (neck)
• Rhomboids (between shoulder blades)
• Forearms (grip support)

Why You Should Do Dumbbell Shrugs

• Improves posture by strengthening the muscles that keep your shoulders aligned
• Builds neck and upper back size, giving you a more powerful appearance
• Reduces shoulder injury risk by improving shoulder stability and control
• Enhances athletic performance in sports that require upper body power or control, such as football or wrestling

Final Thoughts

Dumbbell shrugs are one of the most effective ways to target the upper traps with minimal equipment and effort. Done consistently with proper form, this exercise can bring major improvements to your shoulder strength and upper body aesthetics. Add it to your weekly training plan and gradually increase the weight as your strength builds.