Single-Arm Dumbbell Shrug

Upper TrapsDumbbell

A unilateral trap isolation exercise using a single dumbbell. It lets you focus on each side individually to correct muscle imbalances.

How to do it

1Grab a dumbbell in one hand and stand tall, holding onto a support with your free hand if needed.

2Keep your torso upright without leaning toward either side.

3Shrug your shoulder straight up along a vertical path.

4Pause briefly at the top to feel the peak contraction in your trap.

5Lower the dumbbell slowly and under full control.

Common mistakes

Leaning your torso toward the dumbbell, which shortens the trap's range of motion.

Bending your elbow to pull the weight up.

Turning your head toward the working side, putting unwanted strain on your neck.

Breathing

Exhale as you shrug up; inhale as you lower back to the start.

Make it harder or easier

To regress, lower the weight or hold onto a sturdy support; to progress, perform it free-standing and stabilize with your core.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.