Shoulders
Shrugs, Dumbbells
Build a powerful upper back and improve posture with this fundamental dumbbell stability movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand at your sides using a neutral grip.
Keep your arms straight and your core engaged to maintain a neutral spine throughout the movement.
Elevate your shoulders toward your ears in a vertical motion while exhaling.
Hold the contraction at the top for a full second to maximize muscle engagement.
Lower the weights slowly back to the starting position while inhaling.
Maintain a steady rhythm and avoid using momentum to lift the weights.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rolling the shoulders in a circular motion instead of moving them straight up and down
- Bending the elbows to lift the weight rather than using the trapezius muscles
- Jutting the chin forward during the lift which puts excessive strain on the neck
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.