Seated Dumbbell Shrug Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
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Traps Exercises Diagram Target Muscle Group

Seated Dumbbell Shrug Instructions

  1. Set up for the seated dumbbell shrug by choosing a pair of dumbbells and sitting with your back straight on a flat bench.
  2. Grasp the dumbbells with a neutral grip (palms facing in), with your hands down at your sides.
  3. Let your shoulders "sag" as far as possible. This is the starting position for the exercise.
  4. Slowly shrug your shoulders up as far as possible.
  5. Pause, and then slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps. 

​Exercise Tips:

  1. Focus on lifting the weight with your traps and not your biceps.
  2. Pausing at the top of the dumbbell shrug makes the exercise more challenging and you'll get more out of it. Try and pause for a count of 1-3 at the top of each rep.
  3. There's no benefit to roll your shoulders forward or back when you shrug - that's a myth! Just raise the weight straight up and straight down.