Bent Dumbbell Shrug

GymDaze demonstration

Watch Bent Dumbbell Shrug

Technique

How to perform Bent Dumbbell Shrug

1. Stand with two dumbbells held in an overhand grip and your feet in a stable stance.
2. Hinge at your hips until your torso is about 30–45 degrees above horizontal, keeping your knees softly bent and the dumbbells hanging beneath your shoulders.
3. Hold your torso and hip position steady with your elbows straight.
4. Raise your shoulders toward your ears along the line of your torso without rowing the dumbbells or pulling your shoulders backward.
5. Lower the shoulders under control while keeping the same torso angle.
6. Repeat without using hip drive or bending the elbows to lift the weights.

Programming relevance

Muscles involved

Primary targets: Trapezius.