Exercises

Dumbbell shrug

Lift the shoulders with straight arms. This small movement trains the upper trapezius.

Standing person holding two dumbbells beside the thighs, arms straight and shoulders raised.

Dumbbells

Source: PureGym · Dumbbell Shrugs

Step by step

  1. Stand tall with a dumbbell in each hand beside your thighs.
  2. Keep your head still and arms straight as you raise both shoulders.
  3. Pause briefly without rolling the shoulders.
  4. Lower slowly and repeat.

Common mistakes

  • Bending the elbows to lift the weights.
  • Rolling the shoulders or thrusting the head forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.