Back · Dumbbell
Dumbbell Shrug
How to do the dumbbell shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand at your sides. Shrug your shoulders upward as high as possible, then lower them with control.
- 1Feel your upper traps lifting your shoulders straight up
- 2Keep your arms relaxed and let your traps do the work
- 3Hold for a second at the top to maximize contraction
Common mistakes
- Avoid rolling your shoulders; shrug straight up and down
- Don't bend your elbows or use momentum
- Avoid craning your neck; keep it neutral
Muscles worked
The dumbbell shrug mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Side DeltsMinor
Dumbbell Shrug strength standards
See how your dumbbell shrug ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM37.5 lb
Silvere1RM70 lb
Golde1RM112.5 lb
Platinume1RM157.5 lb
Diamonde1RM185 lb
Champione1RM210 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell 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 April 2026.