Dumbbell shrugs

Home › Exercises › Traps › Dumbbell shrugs

How to do it

Dumbbell shrug. Greater ROM than barbell. Each shoulder works independently.

Muscles worked

Mainly trapecio. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Barbell shrugs
• Low cable shrug
• Machine shrug
• Dumbbell upright row
• Farmer carry

Add it to your routine

FitnessAI can generate a personalized routine that includes Dumbbell shrugs based on your level, goal and available days.

Frequently asked questions

What muscles does Dumbbell shrugs work?

Dumbbell shrugs mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Dumbbell shrugs should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).

Is Dumbbell shrugs good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.