Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Shrug
Traps · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- 2
Keep your arms straight and let the dumbbells hang by your sides.
- 3
Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- 4
Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Barbell
Barbell Shrug
Traps · Back
Advanced7
Cable
Cable Shrug
Traps · Back
Intermediate5
Dumbbell
Dumbbell Decline Shrug
Traps · Back
Intermediate5
Dumbbell
Dumbbell Decline Shrug V. 2
Traps · Back
Intermediate5
Dumbbell
Dumbbell Incline Shrug
Traps · Back
Intermediate5
Kettlebell
Kettlebell Sumo High Pull
Traps · Back
Intermediate5
Machine
Lever Gripless Shrug
Traps · Back
Intermediate5
