---
title: "Dumbbell Shrugs"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides."
locale: en
slug: dumbbell-shrugs
url: "https://hi.fitness/exercises/dumbbell-shrugs"
primaryMuscle: "Upper back"
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/5b6cd750-dumbbell-shrugs.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Shrugs

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should be facing your thighs.
2. Raise your shoulders towards your ears by contracting your trapezius muscles, lifting the dumbbells without bending your elbows.
3. Hold the contraction at the top for a brief moment, squeezing your trapezius muscles.
4. Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep your back straight and avoid using momentum to lift the dumbbells.
- Focus on lifting your shoulders straight up rather than rolling them forward or backward.
- Exhale as you lift your shoulders and inhale as you lower them.

## 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
- [Around the World Superman Hold](https://hi.fitness/exercises/around-the-world-superman-hold) - Upper back · Bodyweight
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Trap bar
- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell