Standing Dumbbell Shrug
Explore standing dumbbell shrug in 3D. Focus: Upper trapezius, Levator scapulae, Forearm muscles.
Dumbbells
Setup
Stand with feet planted, brace the abdomen and keep the head and spine aligned.
Exercise guide
Controlled return
Slowly lower the shoulders to a natural position with arms straight.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Lift the shoulders upward with a neutral neck; do not roll the shoulders or bend the elbows.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid momentum, shrugging, arching the lower back or losing control on the return.
Colors show roles, not measured activation; white areas may also stabilize.