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Dumbbell Gittleson Shrug
A unilateral dumbbell shrug variation that intensely targets the upper trapezius through deep stretch and head tilt; builds neck and shoulder strength for stability and injury prevention in contact sports.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Lats, Lower Back, Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Lats
4/10Teres Major
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a flat bench holding a dumbbell in one hand at your side. Grasp the bench edge behind the same-side hip with your free hand for support; keep spine straight.
- Drop the loaded shoulder as low as possible for a deep trapezius stretch.
- Shrug the shoulder upward toward your ear as high as you can.
- Tilt your head toward the working shoulder to intensify contraction.
- Squeeze the upper trapezius at the top position.
- Slowly lower the shoulder to the stretched position.
- Return your head to neutral.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Drop deep for stretch
- Shrug to ear
- Head tilts same side
- Squeeze traps hard
- Control the drop
Breathing
Inhale as you lower the shoulder to stretch; exhale forcefully as you shrug up and squeeze.
Tempo
3-1-1
Range of Motion
Fully depress the shoulder to maximum stretch; elevate until it nears the ear. Tilt head laterally without neck strain.
Safety
Safety Notes
- Avoid if acute neck or shoulder pain exists
- Use light weights to master form
- Keep head aligned with spine
- Stop immediately if dizziness occurs
- Progress slowly to prevent strain
Spotting
Not typically required; use the support hand for self-stabilization or have a partner monitor neck form if needed.
Common Mistakes
- Jerking with momentum
- Incomplete shoulder drop
- Excessive head tilt straining neck
- Releasing support hand
- Bouncing at bottom
When to Avoid
- Acute neck injuries
- Shoulder impingement
- Cervical spine issues
Flexibility Needed
- Adequate neck lateral flexion
- Shoulder depression mobility
Build Up First
- Master standard shrugs
- Unilateral shoulder stability
Also known as
Gittleson Shrug, One-Arm Trap Shrug, Unilateral Trap Shrug
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