Single-Arm Dumbbell Shrug

How to perform the Single-Arm Dumbbell Shrug

1. Stand tall holding one dumbbell at the side with the arm straight, and hold a rack or bench with the other hand for balance.
2. Working one side isolates that trap and lets you brace the trunk against the offset load.
3. Let the dumbbell hang so the working-side trap is fully stretched at the bottom.
4. Elevate that shoulder straight up toward the ear, keeping the arm straight and the torso from leaning.
5. Squeeze the trap at the top, then lower under control to a full stretch before the next rep.
6. Keep the neck neutral and the hips square rather than hiking the whole side to cheat the load up.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Hiking the whole side of the body to heave the dumbbell up rather than shrugging the shoulder.
• •Leaning the torso away from the load instead of keeping it upright and square.
• •Rolling the working shoulder in a circle rather than elevating it straight up.
• •Jutting the head toward the working side and straining the neck.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.