Shrug (Dumbbell)
Also called Dumbbell Shrug, DB Shrug
How to do it
Stand tall holding a dumbbell in each hand at your sides with your arms straight. Elevate both shoulders straight toward your ears, pause briefly at the top, then lower them slowly to a full relaxed position. Keep your head neutral and do not roll the shoulders.
Setup
Stand tall holding one dumbbell at each side with palms facing inward. Let the arms hang straight, keep the wrists neutral, ribs stacked, and bells clear of the thighs.
Where you should feel it
Across the upper traps as both shoulders rise, with each forearm holding its own bell and the core preventing sway. Do not circle the shoulders.
When to use it
Use for trap hypertrophy with independent loading and a natural hand position. It works well in controlled sets of 8-15 reps and reveals side-to-side grip differences.