Back · Dumbbell
Dumbbell Single Arm Shrug
How to do the dumbbell single arm shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell at your side with a straight arm and stand tall. Keeping the arm straight, shrug your shoulder straight up toward your ear, squeeze the trap at the top, then lower under control. Complete all reps on one side before switching.
- 1Feel your upper trap lift the weight straight up
- 2Squeeze at the top before lowering slowly
- 3Keep the arm straight and let the shoulder do the work
Common mistakes
- Don't roll the shoulder; lift straight up and down
- Avoid bending the elbow to cheat the weight up
- Don't lean or twist your torso toward the weight
Muscles worked
The dumbbell single arm shrug mainly works the upper traps, with the forearms and mid traps assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower BackMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the dumbbell single arm shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.