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Back · Dumbbell
Dumbbell Shrugs
Dumbbell 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, Rhomboids
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Shrugs
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should be facing your thighs.
- Raise your shoulders towards your ears by contracting your trapezius muscles, lifting the dumbbells without bending your elbows.
- Hold the contraction at the top for a brief moment, squeezing your trapezius muscles.
- Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid using momentum to lift the dumbbells.
- Focus on lifting your shoulders straight up rather than rolling them forward or backward.
- Exhale as you lift your shoulders and inhale as you lower them.
Dumbbell Shrugs alternatives
More upper back exercises
Dumbbell Shrugs FAQ
What muscles does Dumbbell Shrugs work?
Dumbbell Shrugs mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Shrugs?
You need a dumbbell.
How many sets and reps of Dumbbell 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 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 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 Shrugs?
Other exercises for the upper back include Barbell Shrugs, Barbell Back Wide Shrugs, Bodyweight Standing Shrug and Cable Silverback Shrug.
For developers
Use Dumbbell Shrugs in your app
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