logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Shrug With Dumbbells

through 11 votes
auxiliary muscles:Hand FlexorsMuscle, Hand ExtensorsMuscle
required:Dumbbells (2) or Kettlebells (2) or Backpack
fitness level:Easy
exercise type:Strength
Variations available (3)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

  • focus on the upper trapezius

Starting Position

  • pick up two heavier dumbbells or backpacks with neutral grip
  • keep your back straight up
  • your arms hang down slightly bent
  • the feet are shoulder width apart
  • bend the knees a bit to preserve the joints
  • your head is the extension of your spine

Correct Execution

  • pull your shoulders upwards as high as you can
  • the arms still only hang down, they do not support the movement
  • the movement only comes from the shoulders
  • hold up the weight shortly
  • then let it sink down slowly
  • do not rotate in the shoulder joints
  • do not swing with the body
  • repeat the shoulder exercise