Dumbbell Shoulder Shrug Alternatives

Dumbbell shoulder shrugs are an exercise that builds your trapezius muscles, the muscles above your collar bone located on the sides of your neck. This exercise should be included in your upper body workout, as it can help develop a muscular physique. Mix up your training by trying out some dumbbell shoulder shrug alternatives that also target your traps.

  1. Scapular Pullup

    • Scapular pullups are a body-weight exercise that works the traps as well as the lats and middle back muscles. These are performed on the pull-up bar. Position your hands on the bar more than shoulder-width apart with palms facing out. Start from a hanging position with your arms straight. Raise yourself a few inches, without the use of your arms, by depressing your shoulder girdle in a reverse shrugging motion, says Bodybuilding.com. Hold for a moment, and then lower your body back to the starting position to complete one rep. Try to work up to 10 reps per set.

    Kettlebell Sumo High Pull

    • The kettlebell sumo high pull is a compound exercise performed using a kettlebell. It works the traps along with the shoulders, adductors, glutes, hamstrings and quadriceps. Place the kettlebell on the ground between your feet and hold it with both hands. Begin with your feet in a wide-stance squatting position with your hips back, chest and head up. Engage your leg muscles to stand up while simultaneously lifting the kettlebell up to your shoulders. Raiser your elbows to lift the kettlebell until they are even with your shoulders. Return to the starting position by slowly lowering the kettlebell to complete one rep. Work up to 10 reps per set.

    Upright Cable Row

    • The upright cable row is performed using a cable machine and focuses on the traps and shoulders. Begin by holding the straight bar cable attachment that is connected to a low pulley. Hold the bar with your arms extended, hands a little less than shoulder-width apart and palms facing your thighs. Allow the bar to rest on your thighs in the starting position. Exhale as you lift the bar by engaging your side shoulders and use your elbows to drive the exercise. Hold this position for a moment and then inhale as you lower the bar to complete one rep. Chose a weight amount that allows you to complete 12 to 15 reps per set.

    Behind the Back Barbell Shrug

    • Behind the back barbell shrugs are performed using a barbell holding weight plates. This exercise works the traps along with the forearms and middle back muscles. Start by standing straight, feet shoulder-width apart, holding the barbell behind your back. Position your hands slightly more than shoulder-width apart with palms facing back. Exhale as you raise your shoulders up as much as you can, as if you were shrugging. Hold for a moment and then inhale to return to the starting position. Chose a weight amount that allows you to complete 12 to 15 reps.