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The shrug is one of the simplest strength-training movementshold the weight, lift it, lower it, and repeat. Yet its also among the most frequently performed incorrectly. From seasoned lifters to beginners, many people mishandle this exercise, from setup to execution. Simple doesnt mean error-proof, and proper technique is essential, especially when using dumbbells or kettlebells instead of a barbell. Since the shrug requires deliberate intent to build strength effectively, attention to detail matters.
Mens Health fitness director Ebenezer Samuel, C.S.C.S., and senior editor Brett Williams, NASM, share the correct method to execute the shrug.
How to Do the Kettlebell/Dumbbell Shrug
- Stand tall with a pair of dumbbells or kettlebells at your sides in a neutral grip. Engage your shoulder blades, core, and glutes for full-body tension. Keep your head facing forward to maintain a neutral spine.
- Contract your traps and lift your shoulders straight upward. Avoid rolling your shoulders.
- Briefly pause at the top while squeezing your traps.
- Lower the weights back down slowly, taking at least two seconds.
Key Technique Cues
Neutral Neck Position
A common myth suggests looking downward for a greater range of motion, but this places unnecessary stress on the cervical spine. Since the primary role of the traps during the shrug is elevating the shoulder blades, you can achieve this equally well while looking straight aheadwhile keeping your neck in a safer position.
Arms Straight
The movement should occur only at the shoulders. Many people bend their elbows to create momentum, especially when lifting too heavy. The traps arent responsible for that motion. Maintain straight arms to ensure the traps do the work.
Arms at Your Sides
Some lifters hold weights in front of their thighs, but this disrupts natural shoulder movement and can compress the front of the shoulder joint. Keep your arms down at your sides with palms in a neutral position, shoulders back, and posture strong. When using a barbell, break the bar by applying rotational pressure to mimic a neutral grip, improving shoulder alignment.
Muscles Targeted
The shrug targets the trapeziusthe large muscle centered across the upper back. Many lifters already train this area indirectly through pressing and pulling exercises, so direct shrug work is most beneficial for those seeking additional upper-back emphasis, such as bodybuilders.
Common Shrug Mistakes
The biggest error, particularly with free weights, is rolling the shoulders. This reduces trap activation and puts the joints in a compromised position. Other mistakes include slouching, leaning forward, and performing reps too quickly. Focus on slow, controlled vertical movement with proper posture.
How to Add Shrugs to Your Routine
Shrugs dont need to appear in every upper-body workout, since the traps are already engaged in many compound lifts. Use this exercise selectively when you want focused trap development. Begin with 3 sets of 810 slow, controlled reps.
Shrug Alternatives
These exercises also train the traps and may offer a larger range of motion or better posture support:
- Incline Row 3 sets of 810 reps
- Face Pull 3 sets of 1215 reps
- Rack Pull 3 sets of 810 reps
For more movement guides, explore the full Form Check series.