Library / Traps
Standing Dumbbell Shrug
Dumbbell · Isolation · Isolation
Traps ForearmsUpper Back Joint friendly
Default prescription & biomechanics
- Primary muscles
- Traps
- Secondary muscles
- Forearms, Upper Back
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold heavy dumbbells at your sides with a slight 10 degree forward torso lean.
- Elevate your shoulders up and slightly back toward your ears without rolling them.
- Hold the top contraction for 2 full seconds on every repetition.
Joint & safety considerations
No specific joint contraindications are flagged for Standing Dumbbell Shrug. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Power Shrug | Barbell swap | Barbell |
| Cable Shrug | Cable swap | Cable |
| Kettlebell Shrug | Kettlebell swap | Kettlebell |
| Lever Shrug Plate Loaded | Machine swap | Machine |
| Plate Neck Crunch | Bodyweight swap | Bodyweight |
| Smith Back Shrug | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.