How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shrug (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shrug (Dumbbell): how to do it and muscles worked

The shrug (dumbbell) mainly works your traps. You need dumbbells.

Muscles worked

Main

Traps

How to do the shrug (dumbbell)

1
Stand with a dumbbell in each hand at your sides, palms facing in. Keep your arms straight, chest up and feet hip-width apart.
2
Raise your shoulders straight up toward your ears as high as you can, then pause for a second. Keep your elbows straight and your head still.
3
Lower slowly until your shoulders are fully relaxed and stretched. Breathe out as you lift and in as you lower.

Form tip: Do not bend your elbows to help lift the weights; if you need that, the dumbbells are too heavy.

Common questions

Which muscles does the shrug (dumbbell) work?: The shrug (dumbbell) mainly works your traps.
What equipment do I need for the shrug (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shrug (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.