Dumbbell Shrug
- Primary musclesTraps
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Shrug".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a dumbbell in each hand at your sides with palms facing your body and stand tall with your feet hip-width apart.
Keep your arms straight and your chest up.
Exhale and lift your shoulders straight toward your ears as high as you can.
Hold for a second at the top.
Inhale and lower the weights slowly until your shoulders relax completely, then repeat for the planned reps.
Avoid rolling your shoulders in circles. Move straight up and down.
Bending your elbows brings your biceps into the movement. Keep your arms long.
A barbell or a cable can be used for the same movement.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.