MSU Extension Physical Activity

Strength Training Basics - Shrugs

March 10, 2026

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To perform a dumbbell shrug, start with your feet shoulder width apart with a pair of dumbbells in each hand. Alternatively, this exercise can be done with a barbell held straight out in front of you. With your arms straight or slightly bent, you want to shrug your shoulders toward the ceiling. Make sure not to round or roll your shoulders during this motion and make sure that your head stays in a neutral position. Pause slightly at the top with each repetition and return the weight slowly back into the starting position.