Bent-Over Dumbbell Shrug
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Traps · Mid
- Medium load
- Upper back · Rhomboids
- Low load
- Hamstrings · Hip extension and Lower back
Primary muscles
Secondary muscles
How to do it
Hold dumbbells at your sides and hinge at the hips until your torso is inclined. Let the weights hang with arms nearly straight. Draw your shoulder blades together to move the weights slightly backward and upward, then release slowly without changing your torso position.
Form cues
- Hold the hinge without rounding your back.
- Bring your shoulder blades together, not up to your ears.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper backLower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.