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Traps

Dumbbell Shrug

Dumbbell Shrug (Start)Dumbbell Shrug (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A simple shrug holding dumbbells at your sides to build the upper trapezius muscles.

Strength
Primary musclesTraps

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall with a dumbbell in each hand, arms hanging at your sides.
  2. 2Set your feet hip-width apart with your chest lifted.
  3. 3Keep your arms straight and your gaze forward.

How to perform

  1. 1Lift your shoulders straight up toward your ears as high as you can.
  2. 2Hold the top position for one to two seconds.
  3. 3Lower your shoulders slowly to full stretch.
  4. 4Keep your arms straight throughout.

Alternatives

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