How to Do Dumbbell Rear Full Shrugs

Dumbbell Rear Full Shrugs is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Rear Full Shrugs

  1. 01Hold a pair of dumbbells at the sides with the arms positioned slightly behind the midline of the torso.
  2. 02Hinge forward 5 to 10 degrees at the hips to shift the line of pull toward the mid-traps.
  3. 03Elevate the shoulders toward the ears in a powerful vertical motion without bending the elbows.
  4. 04Hold the peak contraction for one second, squeezing the shoulder blades together.
  5. 05Lower the dumbbells back to the starting position, allowing the traps to fully stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Rear Full Shrugs

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades together at the top of the shrug to emphasize the middle and lower traps rather than just the upper fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Rear Full Shrugs questions

What muscles does Dumbbell Rear Full Shrugs work?

Dumbbell Rear Full Shrugs is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Rear Full Shrugs correctly?

Hold a pair of dumbbells at the sides with the arms positioned slightly behind the midline of the torso. Hinge forward 5 to 10 degrees at the hips to shift the line of pull toward the mid-traps. Elevate the shoulders toward the ears in a powerful vertical motion without bending the elbows. Hold the peak contraction for one second, squeezing the shoulder blades together. Lower the dumbbells back to the starting position, allowing the traps to fully stretch.

What is the A90 coach tip for Dumbbell Rear Full Shrugs?

Retract the shoulder blades together at the top of the shrug to emphasize the middle and lower traps rather than just the upper fibers.

Is Dumbbell Rear Full Shrugs suitable for beginners?

Dumbbell Rear Full Shrugs is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Rear Full Shrugs?

Dumbbell Rear Full Shrugs uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell rear full shrugs into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime