# Dumbbell Behind the Back Shrug

A dumbbell shrug with the weights held just behind the thighs instead of at your sides. Trains the upper traps, with the rear hand position keeping the shoulders from rolling forward.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-rear-full-shrugs/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-behind-the-back-shrug/

## Muscles worked

- Traps: 9/10
- Rhomboids: 4/10
- Forearms: 4/10
- Rear delts: 3/10

## How to do the Dumbbell Behind the Back Shrug

1. Stand tall, holding a dumbbell in each hand just behind your thighs.
2. Lift your shoulders toward your ears as high as you can.
3. Slowly lower your shoulders back down to the starting position.

### Full technique — 6 steps

1. Stand tall with feet about hip to shoulder width, holding a dumbbell in each hand.
2. Hold the dumbbells just behind your thighs with arms hanging and palms facing each other.
3. Set your neck neutral and keep your torso still without leaning or rolling the shoulders.
4. Raise your shoulders straight upward toward your ears as high as you can.
5. Let the dumbbells rise behind your hips, keeping them close to your body.
6. Lower your shoulders back down until the traps are fully lengthened and the dumbbells return to the start position.

## Common mistakes

- Rolling shoulders in circles
- Letting shoulders roll forward
- Leaning forward to lift the weights
- Cutting the bottom short
- Jutting chin forward

## Form cues

- Shrug straight up
- Weights stay close
- 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
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, pause 1 s, lift 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/)
- **Barbell**: [Bent Over Barbell Shrug](https://seto.fit/exercises/bent-over-barbell-shrug/), [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/)
- **Cable machine**: [Dual Cable Shrug](https://seto.fit/exercises/dual-cable-shrug/), [Cable Shrug](https://seto.fit/exercises/cable-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
- **This exercise: Dumbbell Behind the Back Shrug — Beginner**
- Harder: [Bent Over Dumbbell Shrug](https://seto.fit/exercises/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 Dumbbell Behind the Back Shrug work?

Primary: Traps 9/10. Also works: Rhomboids 4/10, Rear delts 3/10, Forearms 4/10.

### When should I do the Dumbbell Behind the Back Shrug in a workout?

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

### How many sets and reps of the Dumbbell Behind the Back 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 15 s, 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 Dumbbell Behind the Back Shrug?

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

### What is an easier version of the Dumbbell Behind the Back Shrug?

Kettlebell Shrug (Beginner).

### What is a harder version of the Dumbbell Behind the Back Shrug?

Bent Over Dumbbell Shrug (Beginner), Barbell Behind the Back Shrug (Intermediate).

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

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