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Back · Dumbbell
Dumbbell Silverback Shrug
Dumbbell Silverback Shrug is an intermediate isolation strength exercise that works the upper back (back), with the shoulders, forearms and core 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, Levator Scapulae
Secondary muscles
- Upper Back · Rhomboids
- Shoulders · Posterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Dumbbell Silverback Shrug
- Stand with your feet shoulder width apart and hold a dumbbell in each hand using an overhand grip. Bend your knees slightly and hinge forward while keeping your back straight and your arms hanging below your shoulders.
- Keep your elbows straight and raise both shoulders toward your ears, allowing the dumbbells to move slightly upward.
- Pause briefly at the top and squeeze your upper back without lifting your torso.
- Slowly lower your shoulders until your arms hang fully extended, then repeat for the desired number of repetitions.
Form tips
- Keep your elbows straight and avoid rowing or curling the weights.
- Allow your shoulders to lower fully between repetitions without rounding your spine.
- Keep your knees slightly bent and maintain the same hip-hinge position.
- Exhale as you raise your shoulders and inhale as you lower them.
Dumbbell Silverback Shrug alternatives
More upper back exercises
Dumbbell Silverback Shrug FAQ
What muscles does Dumbbell Silverback Shrug work?
Dumbbell Silverback Shrug mainly works the upper back in the back (Trapezius and Levator Scapulae). The shoulders, forearms, core and lower back work as secondary muscles.
What equipment do you need for Dumbbell Silverback Shrug?
You need a dumbbell.
How many sets and reps of Dumbbell Silverback Shrug 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 Silverback Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Silverback Shrug 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 Silverback Shrug?
Other exercises for the upper back include Barbell Silverback Shrug, Cable Silverback Shrug, Kettlebell Silverback Shrug and Kettlebell Shrug.
For developers
Use Dumbbell Silverback Shrug 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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