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Dumbbell Shrug

Primary target: Trapezius (Upper) (斜方肌上束)

Exercise Details

Equipment

Dumbbells

Sets & Reps

3-4 sets × 12-15 reps · rest 60-90 s

How to do it

Dumbbells hanging at the sides; shrug straight up toward the ears (no rolling); squeeze the upper traps 1 second at the top; 3-second descent to a full scapular stretch.

Common mistakes

Rolling the shoulders (impingement risk), bending the elbows, half-rep bouncing

Muscles Worked

Other Exercises for the Same Muscle

Barbell Shrug · Clean High Pull · Deadlift (Isometric Hold)