Dumbbell Shrug
Learn how to do Dumbbell Shrug with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Shrug is a Dumbbells exercise that primarily targets the Traps, with secondary activation of the Shoulders. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Dumbbell Shrug
A strength exercise targeting the trapezius by lifting the shoulders while holding dumbbells at your sides.
💡 Instructions:
Stand upright with a dumbbell in each hand, arms fully extended at your sides
Keep your feet shoulder-width apart and your core engaged
Lift your shoulders as high as possible towards your ears
Pause briefly at the top for maximum contraction
Lower your shoulders slowly back to the starting position
⚠️ Common mistakes:
Rolling the shoulders instead of lifting straight up
Using momentum instead of controlled movement
Holding your breath during the movement
Letting the arms bend or swing
You're a coach? Dumbbell Shrug is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Dumbbell Shrug
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Shrug
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Shrug
- Type
- Dumbbells exercise
- Primary muscle
- Traps
- Secondary muscles
- Shoulders
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Shrug
What muscles does Dumbbell Shrug work?
Dumbbell Shrug primarily targets the Traps, with secondary engagement of the Shoulders.
How do you do Dumbbell Shrug correctly?
A strength exercise targeting the trapezius by lifting the shoulders while holding dumbbells at your sides. 💡 Instructions: Stand upright with a dumbbell...
Is Dumbbell Shrug good for beginners?
Dumbbell Shrug has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Shrug?
Dumbbell Shrug requires: Dumbbells.
What are the benefits of Dumbbell Shrug?
Dumbbell Shrug strengthens the Traps, engages the Shoulders.
What exercises are similar to Dumbbell Shrug?
Similar exercises to Dumbbell Shrug include Angkat Bahu Barbell, Prone Dumbbell Around-the-Worlds, Tarik Muka – Tali, Machine Shrugs – Gym80.
Is Dumbbell Shrug better than Angkat Bahu Barbell?
Both Dumbbell Shrug and Angkat Bahu Barbell target the Traps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Dumbbell Shrug to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
