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TRAPS
Dumbbell Shrug
BeginnerDumbbell
A dumbbell shrug that isolates the traps while letting each side work independently, so a stronger side can't take over. The free weights also give you a more natural path than a fixed bar.
How to do it
- 1
Stand tall with shoulders back and feet about shoulder width apart.
- 2
Hold a dumbbell in each hand at your sides, palms facing in, arms nearly straight.
- 3
Brace your core to keep a neutral spine.
- 4
Keeping your arms hanging, lift your shoulders up toward your ears with your neck relaxed.
- 5
Lower your shoulders back down to the start.
Don't just watch — do it
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