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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Dumbbell Shrug

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Traps

Also forearms

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Dumbbells at your sides
  2. 2Shrug up and slightly back
  3. 3Lower all the way for the stretch

Most common mistake

Bending the elbows and turning it into a curl.

Watch a demo
B
For back
#26 of 40
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tension · 35%3/5
Loaded stretch · 25%3/5
Progression · 20%4/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • SChest-Supported RowDumbbell

Takes

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