Dumbbell Shrug

What it is

This isolation movement primarily targets your trapezius muscles, which are essential for shoulder elevation and upper back strength. It helps build definition and resilience in your neck and upper back region. You perform it by simply lifting your shoulders while holding weights.

Technique tips

• Stand tall with a neutral spine throughout the exercise.
• Keep your arms extended and relaxed, do not bend your elbows.
• Focus on elevating your shoulders straight up towards your ears.
• Hold the top contraction briefly before lowering with control.
• Exhale as you lift the dumbbells, inhale as you lower them.
• Avoid rolling your shoulders; use a vertical up and down motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.