Movement overview

Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.

Step-by-step cues

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Keep your arms straight and let the dumbbells hang naturally.
3. Inhale deeply, then exhale as you lift your shoulders straight up towards your ears.
4. Hold the contraction at the top for a moment, ensuring you feel the tension in your trapezius muscles.
5. Slowly lower your shoulders back to the starting position while inhaling.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
• Avoid rolling your shoulders; focus on lifting them straight up and down.
• Use a controlled motion to maximize muscle engagement and minimize injury risk.
• Start with lighter weights to perfect form before progressing to heavier dumbbells.
• Keep your core engaged to help stabilize your body during the movement.