Shrug with dumbbells

Exercise overview

Primary muscle group: Back

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 54

Average per rep (lbs)*: 120

Weight counts twice!

Description: Stand with your feet hip-width apart, holding a dumbbell in each hand, arms by your sides. Exhale and elevate your shoulders straight up towards your ears as high as possible. Hold the elevated position for a count of two, squeezing your trapezius muscles. Inhale while slowly lowering your shoulders back to the starting position. Repeat the movement for the desired number of repetitions.

Exercise ID: 00336

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Mind-Muscle Connection: Focus on the contraction in your traps. Visualize your trapezius muscles working to lift your shoulders toward your ears.
Controlled Movement: Avoid using momentum. Lift the dumbbells slowly and lower them even more slowly to maximize muscle activation.
Optimal Weight: Choose a weight that allows you to perform the exercise with proper form. Too heavy a weight can lead to improper technique or strain.
Grip Variation: Try using different grips, such as a neutral grip or an overhand grip, to see which feels more comfortable and effective for you.
Body Position: Keep your core engaged and your back straight. Do not sway or use your legs to lift the dumbbells.
Breathing: Exhale as you lift the dumbbells and inhale as you lower them. Proper breathing helps in maintaining form and muscle engagement.
Range of Motion: Aim for a full range of motion by lifting your shoulders as high as possible and lowering them fully to stretch the traps.
Avoid Rolling Shoulders: Do not roll your shoulders forward or backward while shrugging. This can put unnecessary strain on your shoulder joints.
Frequency and Volume: Incorporate shrugs into your workout routine 2-3 times a week, performing 3-4 sets of 10-15 repetitions for optimal results.
Warm-Up and Cool-Down: Ensure you warm up your shoulders and neck before starting your shrugs. Stretch and relax these areas after your workout to prevent stiffness.

Exercise overview

Exercise tips and tricks

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