Dumbbell Seated Shrug
Seated dumbbell shrug that targets upper trapezius to build trap size and strength; isolates shoulders by reducing momentum from standing position.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms, Shoulders
Accessory Muscles
Abs
Popularity Score
7
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
Forearms
4/10Flexors
Shoulders
3/10Medial Delts
Abs
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit upright on a bench with feet flat on the floor. Hold dumbbells at your sides with arms extended and neutral grip.
- Exhale and shrug shoulders straight up toward ears.
- Squeeze traps at the top and hold for 1 second.
- Inhale and lower shoulders slowly to start position.
- Keep arms straight throughout.
- Repeat for reps without rolling shoulders.
Coaching Tips
Form Cues
- Shoulders to ears
- Straight up and down
- Squeeze at top
- No rolling
- Control descent
Breathing
Inhale during the lowering phase; exhale as you shrug up and brace your core.
Tempo
2-1-2
Range of Motion
Elevate shoulders fully to ears without hunching; lower until scapulae depress completely for full stretch.
Safety
Safety Notes
- Avoid if acute neck or shoulder pain present
- Use weight allowing full control
- Keep spine neutral to prevent strain
Spotting
Spotting not required; self-spot with safeties if needed for heavy sets.
Common Mistakes
- Rolling shoulders forward
- Using momentum from legs
- Bending elbows
- Dropping weights quickly
- Craning neck forward
When to Avoid
- Acute shoulder impingement
- Neck strain
- Trapezius tendinitis
Flexibility Needed
- Adequate shoulder elevation range
- Neutral spine mobility
Build Up First
- Basic grip strength
- Understanding of scapular movement
Also known as
Seated DB Shrug, Seated Trap Shrug
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