Library / Traps
Standing Dumbbell Shrug
Dumbbell · Isolation · Isolation
Traps ForearmsUpper Back
Default prescription & biomechanics
- Primary muscles
- Traps
- Secondary muscles
- Forearms, Upper Back
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold heavy dumbbells at your sides with a slight 10 degree forward torso lean.
- Elevate your shoulders up and slightly back toward your ears without rolling them.
- Hold the top contraction for 2 full seconds on every repetition.
Joint & safety considerations
No specific joint contraindications are flagged for Standing Dumbbell Shrug. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.