How to perform the Dumbbell Shrugs
- 1Stand tall with a dumbbell in each hand at your sides, arms straight, palms facing your body, shoulders relaxed, and feet about hip-width apart. Keep your chest up, look forward, and lightly brace your abs.
- 2Lift your shoulders straight up toward your ears as high as you can, squeezing your traps at the top for a second, then lower them back down slowly under control. Breathe out as you lift your shoulders up and breathe in as you lower them back down.
Coach tips
- Avoid rolling your shoulders; move them straight up and down to protect your neck and keep the focus on your traps.
- Choose a weight you can control without swinging your body or bending your elbows, so your traps do the work instead of momentum.
- Keep your neck neutral by looking straight ahead, not up or down, to avoid strain.
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Hypro suggests your next Dumbbell Shrugs weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
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