Behind the Back Shrug (Dumbbell)
Also called DB Shrug Behind The Back, Shrug Behind The Back (Dumbbell)
How to do it
Stand holding a dumbbell in each hand behind your hips with arms straight. Shrug your shoulders straight up toward your ears, pause briefly, then lower under control back to the start.
Setup
Stand tall holding one dumbbell in each hand behind the hips with palms facing back. Keep the bells clear of the body, arms straight, wrists neutral, and ribs stacked.
Where you should feel it
Across the upper traps as both shoulders rise, with each hand carrying its own load and the core preventing sway. Avoid shoulder rolling or elbow bending.
When to use it
Use for trap hypertrophy when you want independent loading and a less constrained hand position than a barbell. It works well in controlled sets of 8-15 reps.