Dumbbell shrug

The dumbbell shrug is a small movement with a big payoff: It strengthens your shoulders and the trapezius muscles of your upper back. Be careful if you’re prone to neck problems.
Getting set
Stand tall and hold a dumbbell in each hand, arms straight down, palms in front of your thighs and facing in. Pull your abdominals in, tuck your chin toward your chest, and keep your knees relaxed. See photo A.

The exercise
Shrug your shoulders straight up toward your ears the same way you do if you don’t know the answer to the $500 geography question on Jeopardy! Slowly lower your shoulders to the starting position. See photo B.

Do’s and don’ts

• DO keep your neck and shoulders relaxed.
• DON’T roll your shoulders in a complete circle — a common exercise mistake that places too much stress on your shoulder joint.
  
• DON’T move body parts other than your shoulders.

Other options
Barbell shrug: Hold a bar with your hands shoulder-width apart and in front of your thighs, palms facing in. Do the exact same movement as in the basic version.
Shrug roll (harder): Shrug your shoulders upward as in the basic version, squeeze your shoulder blades together, and then lower them back down. This version brings the trapezius and rhomboids (two back muscles) into the mix.
Modified upright row: Stand tall with your feet hip-width apart and hold a barbell in front of you at waist level. Place your hands about 6 inches apart. Bend your elbows to raise the bar upward until the bar is just above the level of your bellybutton. Slowly return to the start.
We don’t recommend the full upright row, which involves pulling your arms up until the bar is directly underneath your chin. This movement can be hard on your shoulder joints, rotator cuff, tendons, and ligaments.