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Seated Dumbbell Shrug

Seated removes leg drive and isolates the upper traps better.

  • Isolation
  • Dumbbell
  • Beginner

How to do it

  • Seated, dumbbells hanging at your sides
  • Shrug straight up
  • Squeeze 1 s at the top and lower slowly

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Gaining momentum with your trunk
  • Rolling your shoulders

Muscles worked

Primary

  • Traps

Alternatives

PreviousBehind-the-Back Barbell Shrug
Form animation: Seated Dumbbell Shrug
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Beginner
Pattern
Scapular elevation
Stimulus / fatigue
High
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