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Standing Dumbbell Shrug |
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| Target Body Part: |
Back |
| Primary Muscles: |
Trapezius (Traps), Rhomboids |
Secondary Muscles:
(Synergists/Stabilizers) |
Biceps, Flexors, Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Obliques |
| Equipment Needed: |
Dumbbells |
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Step 1
Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body). Position the dumbbells alongside your thighs with your elbows fully extended. Assume a split-stance position to stabilize your body, stiffen your torso by contracting your abdominal and core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back). Maintain these positions throughout the exercise. Your head and neck should be aligned with your spine.
Step 2
Upward Phase: Exhale and slowly shrug your shoulders upward, avoiding any shoulder rotation or elbow flexion (bending). Maintain an erect torso (no arching in your low back) and neutral wrist position (wrists held straight without any bending).
Step 3
Downward Phase: Inhale and gently lower the dumbbells back towards your starting position keeping your elbows extended and neutral grip position. Maintain your split-stance, torso, shoulder and wrist positions.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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