Traps Neck · Beginner

Dumbbell Shrugs

Dumbbell shrug that allows a freer arm path for the upper traps.

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Dumbbell Shrugs demonstration

Exercise overview

Training details

Traps NeckShouldersForearms

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Stand tall with a dumbbell in each hand at your sides.
02Keep your arms straight, chest lifted, and shoulders relaxed at the bottom.
03Raise your shoulders straight up as high as comfortable.
04Pause briefly at the top and squeeze your upper traps.
05Lower the dumbbells slowly without rolling your shoulders.

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