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Dumbbell Silverback Shrug
A bent-over dumbbell shrug variation that targets mid and lower trapezius through scapular retraction and elevation to build upper back strength and improve posture.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Lats
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Traps
6/10Upper Traps
Lats
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells with neutral grip. Hinge forward at hips to 45 degrees, keeping back straight and arms hanging freely.
- Engage core and retract shoulder blades while elevating them upward.
- Squeeze traps at the top and hold for two seconds.
- Slowly lower shoulders, allowing full protraction.
- Repeat for reps while maintaining hinge position.
Coaching Tips
Form Cues
- Squeeze pencil between blades
- Back flat, hips back
- Controlled elevation
- No momentum
Breathing
Inhale as you lower the weights; exhale during the squeeze and elevation.
Tempo
2-2-1
Range of Motion
Retract and elevate shoulder blades fully without arm bend; lower until shoulders are protracted.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Keep neck neutral
Spotting
Not typically needed; use lighter weights or supported variation if balance is an issue.
Common Mistakes
- Rounding the back
- Using arms to lift
- Jerking the weights
- Forward head posture
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder mobility for retraction
Build Up First
- Master basic shrug form
- Proper hip hinge technique
Also known as
Silverback Shrug, Bent-Over Trap Shrug
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