---
title: "Dumbbell Rear Full Shrugs"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand."
locale: en
slug: dumbbell-rear-full-shrugs
url: "https://hi.fitness/exercises/dumbbell-rear-full-shrugs"
primaryMuscle: "Upper back"
secondaryMuscles: ["Rear delts"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/435a7e07-dumbbell-rear-full-shrugs.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Rear Full Shrugs

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells behind your back at shoulder width, with your palms facing each other.
2. Lift your shoulders as high as possible towards your ears, squeezing your shoulders at the top of the movement.
3. Slowly lower your shoulders back to the starting position with control, allowing your arms to fully extend.

## Form tips

- Avoid using momentum or jerking motions; focus on a slow and controlled movement.
- Exhale as you lift your shoulders and inhale as you lower them back down.
- Keep your neck relaxed and avoid tensing it during the exercise.

## Similar exercises

- [Barbell Shrugs](https://hi.fitness/exercises/barbell-shrugs) - Upper back · Barbell
- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell
- [Barbell Back Wide Shrug](https://hi.fitness/exercises/barbell-back-wide-shrug) - Upper back · Barbell
- [Barbell Decline Shrug](https://hi.fitness/exercises/barbell-decline-shrug) - Upper back · Barbell
- [Barbell Overhead Shrug](https://hi.fitness/exercises/barbell-overhead-shrug) - Upper back · Barbell
- [Bent Over Barbell Row](https://hi.fitness/exercises/bent-over-barbell-row) - Upper back · Barbell
- [Seated Cable Row V Bar Machine](https://hi.fitness/exercises/seated-cable-row-v-bar-machine) - Upper back · Cable
- [Cable Seated Row](https://hi.fitness/exercises/cable-seated-row) - Upper back · Cable