How to do Dumbbell Shrug
How to do it
- 1
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- 2
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- 3
Lower the dumbbells back to the original position.
- 4
Repeat for the recommended amount of repetitions.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks