Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Dumbbell Shrug

DumbbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Traps

Also forearms

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Dumbbells at your sides
  2. 2Shrug up and slightly back
  3. 3Lower all the way for the stretch

Most common mistake

Bending the elbows and turning it into a curl.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For back
#26 of 40
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionGood
Loaded stretchGood
ProgressionStrong
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • SChest-Supported RowDumbbell

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