Dumbbell Behind the Back Shrug — how to, muscles worked, alternatives

How to do the Dumbbell Behind the Back Shrug

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

Full technique — 6 steps

Stand tall with feet about hip to shoulder width, holding a dumbbell in each hand.
Hold the dumbbells just behind your thighs with arms hanging and palms facing each other.
Set your neck neutral and keep your torso still without leaning or rolling the shoulders.
Raise your shoulders straight upward toward your ears as high as you can.
Let the dumbbells rise behind your hips, keeping them close to your body.
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

Substitutes by equipment

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

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 Beginner
This exercise Dumbbell Behind the Back Shrug Beginner
Harder Bent Over Dumbbell Shrug Beginner
Harder Barbell Behind the Back Shrug Intermediate

Too hard for now? Start with the Kettlebell Shrug.

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.