How to do it
Keep your chin level and eyes fixed forward through every phase of the shrug.
- 1
Stand with your feet hip-width apart, holding a dumbbell in one hand at your side.
- 2
Shrug your shoulder upwards, keeping your arm straight.
- 3
Hold the contraction at the top for a moment.
- 4
Slowly lower your shoulder back to the starting position.
- 5
Repeat for the desired number of repetitions before switching to the other arm.
Expert tip
Keep your shoulders down and away from your ears to prevent neck strain and focus on isolating the movement to your traps.
Common mistakes
- ✕Rolling the shoulders in a circular motion
- ✕Bending the elbow to lift the dumbbell
- ✕Tilting the torso toward the weighted side