How to do a shoulder shrugs

Upper bodyDumbbellsBeginner

Shrug the dumbbells straight up — builds the traps at the top of your back and shoulders.

How to do it

1Hold the dumbbells at your sides
2Shrug your shoulders straight up toward your ears
3Lower slowly, don't roll them

Common mistakes

×Rolling your shoulders instead of shrugging straight up
×Using momentum

Muscles worked

Shoulders Back

Let Core Buddy do the deciding

See the shoulder shrugs and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Try these next

Upper bodyIntermediate

Dumbbell high pulls

Pull the dumbbells up toward your chin with your elbows leading — builds the shoulders and upper back.

How to do it →

Upper bodyBeginner

Farmer's walk

Carry heavy dumbbells and walk tall — brilliant for grip, core and your whole body. Deceptively simple.

How to do it →

Upper bodyBeginner

Shoulder external rotations

Rotate the dumbbells outward with your elbows tucked — strengthens the small rotator muscles that keep your sh…

How to do it →