# Bent Over Dumbbell Shrug

A dumbbell shrug done hinged forward at the hips, with a dumbbell in each hand hanging in front of the legs. Trains the upper traps while the torso holds a fixed forward angle.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-silverback-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-dumbbell-shrug/

## Muscles worked

- Traps: 9/10
- Rhomboids: 4/10
- Forearms: 4/10

## How to do the Bent Over Dumbbell Shrug

1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Push your hips back and lower your torso, keeping your back straight and knees slightly bent.
3. Shrug your shoulders toward your ears, elbows straight.
4. Lower your shoulders fully, holding the same torso angle.

### Full technique — 6 steps

1. Stand tall with feet about hip to shoulder width, holding a dumbbell in each hand.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Let the dumbbells hang in front of your thighs with arms straight and palms facing your body.
4. Raise your shoulders toward your ears as high as you can without bending your elbows.
5. Hold the torso angle fixed so the lift comes from the shoulders, not from standing up.
6. Lower your shoulders back down until the traps are fully lengthened and the dumbbells return to the start position.

## Common mistakes

- Bending elbows into a row
- Standing up during each rep
- Rolling shoulders in circles
- Rounding the lower back
- Cutting the bottom short

## Form cues

- Shrug toward your ears
- Arms stay long
- Keep torso angle fixed
- Let traps fully lengthen
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Chest Supported Kettlebell Shrug](https://seto.fit/exercises/chest-supported-kettlebell-shrug/), [Bent Over Kettlebell Shrug](https://seto.fit/exercises/bent-over-kettlebell-shrug/)
- **Cable machine**: [Dual Cable Shrug](https://seto.fit/exercises/dual-cable-shrug/), [Cable Shrug](https://seto.fit/exercises/cable-shrug/)
- **Barbell**: [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/), [Bent Over Barbell Shrug](https://seto.fit/exercises/bent-over-barbell-shrug/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Shrug](https://seto.fit/exercises/kettlebell-shrug/) — Beginner
- Easier: [Dumbbell Shrug](https://seto.fit/exercises/dumbbell-shrug/) — Beginner
- **This exercise: Bent Over Dumbbell Shrug — Beginner**
- Harder: [Barbell Behind the Back Shrug](https://seto.fit/exercises/barbell-behind-the-back-shrug/) — Intermediate

## Quick answers

### What muscles does the Bent Over Dumbbell Shrug work?

Primary: Traps 9/10. Also works: Rhomboids 4/10, Forearms 4/10.

### When should I do the Bent Over Dumbbell Shrug in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Bent Over Dumbbell Shrug?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bent Over Dumbbell Shrug?

Kettlebell: Chest Supported Kettlebell Shrug, Bent Over Kettlebell Shrug. Cable machine: Dual Cable Shrug, Cable Shrug. Barbell: Chest Supported Barbell Shrug, Bent Over Barbell Shrug.

### What is an easier version of the Bent Over Dumbbell Shrug?

Dumbbell Shrug (Beginner), Kettlebell Shrug (Beginner).

### What is a harder version of the Bent Over Dumbbell Shrug?

Barbell Behind the Back Shrug (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/