ProgreviaDumbbell shrugs
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How to do it
Hold a dumbbell at each side and shrug the shoulders toward the ears for the upper traps, without rolling them. Pause at the top and lower under control to a stretch; no momentum.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.7 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Dumbbell shrugs compares with other traps exercises
The catalogue has 9 exercises with traps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Dumbbell shrugs is number 6 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 4 alternatives, such as Band Y-raise, Band shrug and Low cable shrug.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band Y-raise | resistance band | Low (0.4 out of 2.2) | Basic |
| Band shrug | resistance band | Low (0.5 out of 2.2) | Basic |
| Low cable shrug | cable | Low (0.6 out of 2.2) | Basic |
| Machine shrug | machine | Low (0.6 out of 2.2) | Basic |
| Dumbbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Barbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
- Barbell shrugs
- Cable hip extension
- Leg extension
- Single-leg leg extension
- Overhead cable triceps extension
Add it to your routine
Progrevia can generate a personalized routine that includes Dumbbell shrugs based on your level, goal and available days.
Build your Traps workout
Generate a full routine with the emphasis on Traps and Dumbbell shrugs among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Dumbbell shrugs work?
Dumbbell shrugs mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Dumbbell shrugs should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Dumbbell shrugs good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
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