Dumbbell Shrug

Setup

1. 01Stand tall with a heavy dumbbell in each hand at your sides, palms facing in.
2. 02Set the feet hip width apart and soften the knees slightly.
3. 03Let the arms hang long with the shoulders pulled down to start.
4. 04Brace the trunk and keep the chin neutral.

Execution

1. 01Shrug the shoulders straight up toward the ears as high as possible.
2. 02Hold the top position for one to two seconds.
3. 03Lower the shoulders slowly back to a full hang.
4. 04Keep the arms straight; they are only hooks for the load.

Checkpoints

• -The shoulders travel straight up and down, not rolled in circles.
• -Elbows stay extended for the whole set.
• -The head stays neutral, not jutting forward.
• -Each rep starts from a full stretch at the bottom.

Common mistakes

• -Rolling the shoulders, which adds nothing and irritates the joint.
• -Bending the elbows and turning it into a partial upright row.
• -Using bounce from the knees to move weights too heavy to shrug strictly.
• -Skipping the pause at the top.