How to do the Shrugs

While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders.

Spotter Information:
A spotter can be used for motivation during this exercise

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Neck
  • Trapezius
  • Isolation
  • Dumbbell
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
113.3 lbs11.3 156.5 lbs

What is a good starting weight?

Based on an average weight lifted of 113.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 56 lbs and aim for 12-15 reps.


Workouts Plans with Shrugs

Purpose Type Level
Hypertrophy Advanced
Sport Specific Intermediate
Sport Specific Intermediate
Sport Specific Advanced
Strength Advanced
Sport Specific Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.