How to do the Side Lying Dumbbell Shrug
- Lie on your side on the incline bench, dumbbell in your lower hand.
- Let the arm hang straight down over the top of the bench.
- Lift your shoulder toward your ear, keeping your elbow straight.
- Slowly lower your shoulder back to the starting position.
- Repeat on one side, then switch arms to match the repetitions.
Full technique — 7 steps
- Set an adjustable bench to a low incline and hold a dumbbell in one hand.
- Lie on your side on the bench with your lower shoulder at the top edge of the backrest.
- Let your lower arm hang straight down over the top of the bench, holding the dumbbell.
- Hold the top edge of the backrest with your free hand and rest your feet on the seat.
- Raise your lower shoulder toward your ear without bending your elbow.
- Lower your shoulder back down until the trap is fully lengthened.
- Finish all reps on one side, then switch arms and match the same standard.
Common mistakes
- Turning the shrug into a row
- Bending the elbow to lift
- Rolling shoulders in circles
- Cutting the bottom short
- Rolling forward off your side
Form cues
- Shrug toward your ear
- Arm stays straight
- 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 Side Lying Dumbbell Shrug
- Harder Barbell Behind the Back Shrug
Too hard for now? Start with the Dumbbell Shrug.
Quick answers
What muscles does the Side Lying Dumbbell Shrug work?
Primary: Traps 9/10. Also works: Rhomboids 4/10, Forearms 4/10.
When should I do the Side Lying Dumbbell Shrug in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.
How many sets and reps of the Side Lying 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 12–15 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 Side Lying 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 Side Lying Dumbbell Shrug?
Dumbbell Shrug (Beginner), Kettlebell Shrug (Beginner).
What is a harder version of the Side Lying Dumbbell Shrug?
Barbell Behind the Back Shrug (Intermediate).
