One move

Dumbbell Shrugs

Strength Upper body

How to read ahead. Do to go one move at a time.

Stand tall holding dumbbells at your sides, shrug your shoulders straight up toward your ears, hold the squeeze, then lower. Classic trap builder.

Option. Pause longer at the top. Avoid rolling the shoulders — pure up and down.

Show the steps

1
Stand tall with feet hip-width, dumbbells at your sides, arms straight.
2
Keep your core braced and chest proud.
3
Lift your shoulders straight up toward your ears as high as you can.
4
Squeeze the traps hard at the top for one full second.
5
Lower the shoulders slowly back down with control.
6
Do not roll forward or backward — pure vertical movement.