Dumbbell Shrug

Learn how to do Dumbbell Shrug with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Traps Shoulders Dumbbells

Dumbbell Shrug is a Dumbbells exercise that primarily targets the Traps, with secondary activation of the Shoulders. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Dumbbell Shrug

A strength exercise targeting the trapezius by lifting the shoulders while holding dumbbells at your sides.

Instructions:

Stand upright with a dumbbell in each hand, arms fully extended at your sides
Keep your feet shoulder-width apart and your core engaged
Lift your shoulders as high as possible towards your ears
Pause briefly at the top for maximum contraction
Lower your shoulders slowly back to the starting position

Common mistakes:

Rolling the shoulders instead of lifting straight up
Using momentum instead of controlled movement
Holding your breath during the movement
Letting the arms bend or swing

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Muscles & equipment

Primary muscleTraps

Secondary muscleShoulders

EquipmentDumbbells

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Shrug

Type: Dumbbells exercise
Primary muscle: Traps
Secondary muscles: Shoulders
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

More Traps Exercises

MET 4.5

Barbell Shrug

Olympic Barbell

MET 3.5

Face Pull – Rope

Cable
Rope

MET 4

Machine Shrugs – Gym80

No equipment

MET 2.5

Prone Dumbbell Around-the-Worlds

Dumbbells
Bench

FAQ: Dumbbell Shrug

What muscles does Dumbbell Shrug work?

Dumbbell Shrug primarily targets the Traps, with secondary engagement of the Shoulders.

How do you do Dumbbell Shrug correctly?

A strength exercise targeting the trapezius by lifting the shoulders while holding dumbbells at your sides. Instructions: Stand upright with a dumbbell...

Is Dumbbell Shrug good for beginners?

Dumbbell Shrug has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Shrug?

Dumbbell Shrug requires: Dumbbells.

What are the benefits of Dumbbell Shrug?

Dumbbell Shrug strengthens the Traps, engages the Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Shrug?

Similar exercises to Dumbbell Shrug include Barbell Shrug, Prone Dumbbell Around-the-Worlds, Face Pull – Rope, Machine Shrugs – Gym80. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Shrug better than Barbell Shrug?

Both Dumbbell Shrug and Barbell Shrug target the Traps. Dumbbell Shrug uses Dumbbells, while Barbell Shrug offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.