Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Hinge forward at the hips to assume a bent-over position with a neutral spine.
- Let the arm with the dumbbell hang directly beneath the shoulder.
- Contract the trap to elevate the shoulder as high as possible without rotating the torso.
- Pause briefly at the top, then lower the shoulder back to the starting position.
- Complete all reps on one side before switching arms.
Technical Tips
- Keep your back flat and core engaged throughout the movement.
- Avoid using momentum or rotating the torso.
- Control both the upward and downward phases.
- Focus on pulling the shoulder directly toward the ear.
Breathing Tips
- Inhale as you lower the shoulder.
- Exhale as you shrug the shoulder upward.
Medical restrictions
- Shoulder impingement or instability
- Acute trapezius or cervical spine injuries
- Lower back pain aggravated by bent-over positions
Description
The Dumbbell Single Arm Silverback Shrug is a focused isolation exercise targeting the upper trapezius muscles. Performed in a bent-over position, it challenges the shoulder girdle to elevate the scapula under load, helping to improve trap strength, scapular stability, and postural control. The unilateral setup also engages core stabilizers to maintain body alignment, making it ideal for correcting muscular imbalances and enhancing neuromuscular coordination. This variation emphasizes strict form by minimizing momentum, allowing for deeper contraction and control. Often used in bodybuilding, functional training, or strength programs, this shrug variant is effective for athletes seeking upper back development, improved posture, or neck and shoulder support. By isolating one side at a time, it allows lifters to focus on symmetry and activation, especially when addressing weaknesses or recovering from imbalances. Suitable for intermediate lifters, the Dumbbell Single Arm Silverback Shrug can be seamlessly integrated into upper-body or trap-focused workouts, offering both corrective and hypertrophic benefits.
What muscles does the Single Arm Bent-Over Dumbbell Shrug work?
This exercise primarily targets the upper traps while also engaging the rhomboids, lats, and lower back for stabilization during the bent-over position.
Is the Dumbbell Single Arm Silverback Shrug good for improving posture?
Yes, it strengthens the upper traps and scapular stabilizers, which are essential for maintaining upright posture and reducing shoulder slouching.
Can I do this exercise if I have shoulder pain?
It's best to avoid this movement if you experience shoulder impingement or instability. Consult a healthcare provider before performing shoulder-focused exercises.
How heavy should I go on the Silverback Shrug?
Use a moderate weight that allows controlled scapular elevation without torso rotation. Focus on form and range of motion over load.
What’s the difference between this and a regular shrug?
Unlike standing shrugs, the bent-over position emphasizes the mid-to-lower traps and challenges core stability, offering a more targeted trap contraction.