Male model ex_KTLFHR

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Back · Dumbbell

Dumbbell Rear Full Shrugs

intermediatestrength

Dumbbell Rear Full Shrugs is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Upper Back
Body part: Back
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Upper Back · Trapezius

Secondary muscles

Shoulders · Posterior Deltoids

How to do Dumbbell Rear Full Shrugs

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells behind your back at shoulder width, with your palms facing each other.
Lift your shoulders as high as possible towards your ears, squeezing your shoulders at the top of the movement.
Slowly lower your shoulders back to the starting position with control, allowing your arms to fully extend.

Form tips

Avoid using momentum or jerking motions; focus on a slow and controlled movement.
Exhale as you lift your shoulders and inhale as you lower them back down.
Keep your neck relaxed and avoid tensing it during the exercise.

Dumbbell Rear Full Shrugs alternatives

Barbell Shrugs

Upper Back · intermediate

Barbell Back Wide Shrugs

Upper Back · intermediate

Cable Rear Drive Bent Arm

Upper Back · beginner

Barbell Decline Shrug

Upper Back · intermediate

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Dumbbell Rear Full Shrugs FAQ

What muscles does Dumbbell Rear Full Shrugs work?

Dumbbell Rear Full Shrugs mainly works the upper back in the back (Trapezius). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Rear Full Shrugs?

You need a dumbbell.

How many sets and reps of Dumbbell Rear Full Shrugs should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Rear Full Shrugs good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Dumbbell Rear Full Shrugs burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Rear Full Shrugs?

Other exercises for the upper back include Barbell Shrugs, Barbell Back Wide Shrugs, Cable Rear Drive Bent Arm and Barbell Decline Shrug.

For developers

Use Dumbbell Rear Full Shrugs in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KTLFHR" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KTLFHR",
  "name": "Dumbbell Rear Full Shrugs",
  "model": "male",
  "target": "Upper Back",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_KTLFHR/mp4-720.mp4?…",
    "poster": "https://…/ex_KTLFHR/poster.jpg?…"
  }
}