Dumbbell Shrug
Traps in one move: up, hold, down slow. That's the whole story.
TrapsDumbbellsBeginner
Setup
- Heavy bells at your sides, arms long, posture tall.
How To Do It
- Shrug straight UP toward your ears.
- Hold the top one full second.
- Lower slow to a full stretch.
Breathing
Exhale shrugging.
Common Mistakes
- Rolling the shoulders in circles — straight up and down only.
- Bending the elbows — arms are hooks.
Coach Sam's cue: Touch your ears with your shoulders. (You won't. Try anyway.)
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.