Back
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Shrug
Dumbbell Shrug is a beginner-friendly back exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
No secondary muscle group is listed for this variation.
Strength
Movement pattern: general. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Shrug
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Shrug
Barbell Shrug is a beginner-friendly back exercise performed with a barbell.
View exerciseBarbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseIncline Bench Pull
Incline Bench Pull is a beginner-friendly back exercise performed with a barbell. It also involves the shoulders.
View exerciseMiddle Back Shrug
Middle Back Shrug is an intermediate-level back exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Shrug.
What muscles does Dumbbell Shrug work?
Dumbbell Shrug primarily trains the back.
Is Dumbbell Shrug beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Shrug?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.