{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DB Shrug",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell Shoulder Shrug",
      "kind": "common"
    },
    {
      "text": "Shrugs, Dumbbells",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "levator-scapulae",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "depression"
        ]
      },
      {
        "joint": "cervical-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "572"
  },
  "id": "oec:dumbbell-shrug",
  "instructions": {
    "setup": [
      "Stand upright holding a dumbbell in each hand at your sides using a neutral grip.",
      "Position your feet hip-width apart with a slight bend in your knees and your core braced.",
      "Allow the shoulders to hang down naturally into full scapular depression."
    ],
    "steps": [
      "Elevate your shoulders straight up toward your ears as high as possible without bending your elbows.",
      "Pause briefly at the top to accentuate the peak contraction in the upper traps.",
      "Lower the dumbbells under control back to the starting position, feeling a full stretch at the bottom."
    ],
    "breathing": "Inhale before elevating the shoulders, and exhale as you lower the weight or complete the rep.",
    "cues": [
      "Shrug straight up, not backward.",
      "Keep arms completely straight.",
      "Pause and squeeze at the top."
    ],
    "common_faults": [
      {
        "fault": "Rolling the shoulders in a circle at the top.",
        "correction": "Move strictly up and down in a straight vertical path to avoid excessive glenohumeral stress."
      },
      {
        "fault": "Bending the elbows to pull the weight higher.",
        "correction": "Keep the arms long and loose like ropes; move the load solely through scapular elevation."
      },
      {
        "fault": "Poking the chin forward during the shrug.",
        "correction": "Maintain a neutral neck and pack your chin throughout the set."
      }
    ],
    "safety": {
      "precautions": [
        "Use lifting straps if grip fatigue limits upper trapezius recruitment, rather than compromising form."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Shrug",
  "previous_ids": [
    "oec:shrugs-dumbbells"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shrugs, Dumbbells",
        "url": "https://wger.de/en/exercise/572/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-shrug"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing upper-back isolation exercise targeting the upper trapezius by elevating the shoulders against dumbbell resistance."
}