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The Dumbbell Shrug is an upper body exercise that primarily targets the traps but also works the deltoids and back. This is an isolation exercise which is well suited to beginner lifters.


  • Barbell Shrug
  • Kettlebell Shrug


  • Hold a dumbbell in each hand and shrug both shoulders up keeping your arms straight.
  • Slowly lower dumbbells back down.
  • Keep your shoulders pulled back throughout and avoid rotating your shoulder joint – simply move up and down.

Back Muscle Diagram.

Back Muscles