Dumbbell Shrug

A beginner strength exercise for the upper back, done with a dumbbell.

Main muscles: Upper back
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the 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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Shrug

Questions

What muscles does the Dumbbell Shrug work?

Mainly the upper back.

Is the Dumbbell Shrug good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Shrug?

Good alternatives that train the upper back: Bent Over Two-Dumbbell Row, Bent Over Two-Dumbbell Row With Palms In, Dumbbell Incline Row or Middle Back Shrug.

How many sets and reps of the Dumbbell Shrug should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).