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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Standing Dumbbell Shrug
Primary Muscles: traps
Secondary Stabilisers: forearms, upper back
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold heavy dumbbells at your sides with a slight 10 degree forward torso lean.
- Elevate your shoulders up and slightly back toward your ears without rolling them.
- Hold the top contraction for 2 full seconds on every repetition.