Shrug (Dumbbell)
The dumbbell shrug is an isolation exercise that strengthens the upper trapezius muscles and neck by elevating the shoulders against resistance. It helps improve upper back mass, posture, and overall shoulder girdle stability.
Since the trapezius is a high-endurance muscle group, it is easy to unconsciously shorten the range of motion when fatigue sets in. The AI analyzes your RPE and consistency across sets to detect if you are 'ego lifting' with too much weight or actually achieving muscular failure. Additionally, by integrating your recovery data and HRV, the system can regulate spinal loading volume to prevent neck strain on days when your systemic recovery is low.
Form Cues
- Stand tall with your core braced and feet shoulder-width apart
- Elevate your shoulders straight up toward your ears
- Hold the top contraction for one full second
- Lower the weights slowly and under control
- Keep your head neutral and eyes looking forward
- Don't roll your shoulders forward or backward
- Don't use your legs to bounce the weight up
- Don't jut your head forward as you lift
- Don't bend your elbows to help lift the weight
Common Mistakes
- Rolling the shoulders
- Using excessive momentum
- Jutting the chin forward
- Bending the elbows
- Cutting the range of motion short
Muscles Worked
This exercise primarily isolates the upper trapezius muscles, which are responsible for shoulder elevation and neck stability. It also places significant demand on the forearm flexors and grip strength as secondary stabilizers to hold the heavy weights.
Primary
Secondary
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