Exercise library / Back
Shrugs (dumbbells)
Back · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Traps.
Secondary: Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Shrugs (hantler)
- Svenska Shrugs (hantlar)
- Dansk Shrugs (håndvægte)
- Deutsch Schulterheben (Kurzhanteln)
- Español Encogimientos (mancuernas)
- Italiano Scrollate (manubri)
- Português Encolhimento de ombros (halteres)
- Русский Шраги с гантелями
- Français Shrugs (haltères)
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.