Dumbbell · Traps
Dumbbell Shrugs is the dumbbell exercise for the traps in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The trapezius is a large, kite-shaped muscle with upper, middle and lower fibres. The upper fibres lift the shoulder blades toward the ears (elevation), the middle fibres pull them together, and the lower fibres pull them down. The upper and lower fibres also work together to rotate the shoulder blade upward when you raise your arms overhead.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
One shrug variation is enough for most programmes. Dumbbells allow a more natural path for the arms; a barbell or Smith machine is easiest to load heavily.
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