Standing Dumbbell Shrug

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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

Simple
Technical

Step 1

Starting Position: Stand holding dumbbells in your hands with your thumbs around the handles and your palms facing your body. The dumbbells should be alongside your thighs with your elbows straight. Stand in split-stance position to stabilize your body. Brace your abdominal and core muscles. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale and slowly shrug your shoulders upward. Do not allow any shoulder rotation. Keep the elbows straight. Do not allow the back to arch or the wrists to bend.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, lower shoulders back to your starting position. Keep the torso erect, elbows straight, and wrists in neutral, maintaining the split stance position.

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.