Primary Muscle Group(s): Trapezius (Upper Back)
Secondary Muscle Group(s): Forearms
1. Stand straight with your feet planted firmly with a shoulder width stance. Your knees should be slightly bent.
2. Grasp two dumbbells with your hands spaced shoulder length apart. Keep the weight held at straight arms length with a slight bend in your arms.
3. Raise the dumbbells upwards toward the ears, pause, and lower the weight. Repeat. This exercise can also be performed with a barbell or a universal machine bench press.
The dumbbell shrug is a great exercise to strengthen and develop the trapezius muscle. The trapezius muscle is that triangular looking muscle on the upper back that gives body builders that powerful posture.
This is a pretty simple exercise to do. Simply pick up a couple of dumbbells and shrug your shoulders up and down. However, this exercise still has to be done right in order for it to be effective.
You can perform this exercise with dumbbells, barbells, or a universal machine. It’s a pretty versatile exercise.
This exercise is a must if you want to build power and muscle size
Press play to view an instructional video on how to properly perform the dumbbell shrug.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.