Seated Dumbbell Shrug

Traps Tier A for Traps Dumbbell Isolation Pull

Try it now

3sets

12-15reps

60srest

~4.3kcal/min

TrapsA Upper Trapezius

Forearms

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Upper traps on top of the shoulders.

Key cue (the coach says it during the set)“Lift straight up to the ears, hold 1 second.”

Tempo · Up 1 s · hold 1 · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Forearms / gripGrip gives out first. Use straps or a thicker, looser grip.
Feel it in Lower backRolling the shoulders or leaning. Straight up and down only, stand tall.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Sit tall with your back supported so the target muscle does the work.
Holding the weight at your sides lets you shrug straight up without a bar brushing your thighs.
Keep your chin tucked and your neck relaxed.