Movement overview

The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, shoulder-width apart.
2. Hold a dumbbell in each hand with a neutral grip, arms fully extended by your sides.
3. Keep your back straight and core engaged throughout the exercise.
4. Lift your shoulders straight up towards your ears as high as possible.
5. Pause briefly at the top of the movement, squeezing your trapezius muscles.
6. Slowly lower your shoulders back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid leaning forward or backward during the exercise.
• Focus on moving only your shoulders; keep your arms straight and relaxed.
• Control the movement both upwards and downwards to maximize muscle engagement.
• Use a weight that allows you to perform the exercise with proper form without straining.
• Exhale as you lift your shoulders and inhale as you lower them.
• Perform the exercise slowly to ensure full range of motion and muscle contraction.