How to do the Bent Over Dumbbell Shrug
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Push your hips back and lower your torso, keeping your back straight and knees slightly bent.
- Shrug your shoulders toward your ears, elbows straight.
- Lower your shoulders fully, holding the same torso angle.
Full technique — 6 steps
- Stand tall with feet about hip to shoulder width, holding a dumbbell in each hand.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Let the dumbbells hang in front of your thighs with arms straight and palms facing your body.
- Raise your shoulders toward your ears as high as you can without bending your elbows.
- Hold the torso angle fixed so the lift comes from the shoulders, not from standing up.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Chest Supported Kettlebell Shrug Easier
- Bent Over Kettlebell Shrug Same level
Cable machine
- Dual Cable Shrug Easier
- Cable Shrug Easier
Barbell
- Chest Supported Barbell Shrug Easier
- Bent Over Barbell Shrug Harder
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
- Easier Dumbbell Shrug
- This exercise Bent Over Dumbbell Shrug
- Harder Barbell Behind the Back Shrug
Too hard for now? Start with the Dumbbell Shrug.
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).
