Movement guide
Upper trapezius
The upper fibers elevate the shoulder blade and contribute to its upward rotation. Shrugs load the elevation action.
01
Dumbbell shrug
Upper emphasis · Dumbbells
Also works
Levator scapulae; forearms maintain grip
How to perform +
Stand with dumbbells at your sides. Raise your shoulders toward your ears, pause briefly, and lower with control.
Keep your head neutral; avoid rolling your shoulders.
Example volume · 3 sets × 10–15 reps
02
Farmer carry
Grip & stability · Dumbbells
Also works
Forearm flexors, abdominal wall; lower body supports the carry
How to perform +
Hold a dumbbell in each hand and walk with short, controlled steps. Keep your torso upright and the weights steady.
Use a load that allows a neutral wrist and steady posture.
Example volume · 3 carries × 20–40 metres