Dumbbell Seated Shrug

Beginner

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A seated dumbbell exercise isolating the upper trapezius muscles. Lift the shoulders vertically toward the ears to build strength and size in the upper back and neck region.

About Exercise

Equipment

Dumbbells, Flat Bench

Difficulty

1/5 • Beginner

Primary Muscle Groups

Traps

Secondary Muscles

Forearms

Accessory Muscles

Shoulders

Popularity Score

Goals

Hypertrophy

Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Traps

10/10

Upper Traps

Forearms

3/10

Flexors

Shoulders

2/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Maintain shorter rest periods for higher rep sets focusing on hypertrophy.

How to Perform

Sit tall on a flat bench holding dumbbells with a neutral grip (palms facing inward). Let your arms hang straight down, allowing the shoulders to relax and sag completely into maximum depression.

Maintain a straight torso and initiate the movement by shrugging the shoulders vertically toward your ears.
Squeeze the upper trapezius strongly at the peak contraction.
Slowly and deliberately lower the dumbbells back to the starting position under control.
Allow a full stretch in the traps at the bottom before initiating the next repetition.

Coaching Tips

Form Cues

Shrug straight up.
Squeeze at the top.
Keep arms straight.
Maximize the stretch.

Breathing

Inhale as you lower the dumbbells into the stretch; exhale forcefully as you shrug the weight upward to the peak contraction.

Tempo

2-1-1

Range of Motion

Move the shoulders from maximal depression (sagging) to maximal elevation (shoulders touching ears).

Safety

Safety Notes

Avoid jerking motions; control the weight throughout the entire range of motion.
Do not roll your shoulders, which can increase the risk of injury.
If you experience neck pain, use a lighter weight or modify the exercise.