If you're looking to build a thicker, stronger set of traps, the seated bent-over dumbbell shrug deserves a prime spot in your programme. Unlike the standard shrug, the bent-over position shifts more of the emphasis onto the mid and upper traps, as well as the smaller muscles that help stabilise the shoulder blades. This means the simple move delivers more potential for trap muscle growth.
According to strength coach Judd Lienhard, 'Most people think of traps as the two mounds sitting on top of the shoulders, but that’s only a small piece of the muscle. A large part of your trap runs down between your shoulder blades, and if all you’re doing is standing shrugs with the dumbbells at your sides, you’re barely touching that portion.'
The seated position also takes unnecessary stress off the lower back, making it a solid option if you're managing fatigue, an injury or simply want to isolate the upper back further. Because you're leaning forward, you're able to work through a larger range of motion, and using dumbbells instead of a barbell means you'll also be training each side independently.
'The bent-over position changes the angle enough that you get a full stretch at the bottom before the contraction,' says Lienhard. 'What makes this movement work so well is that it combines scapular elevation with retraction and a bit of spinal extension, and folding all three of those into one single movement is what fully works the traps instead of just the top slice of them.'
'None of this replaces the baseline,' says Lienhard. 'Cleans, deadlifts, heavy carries: that's still where a lot of trap development starts. But if you want traps that actually look built and not just present, accessory work like this is where the difference gets made.'
Lienhard also recommends pairing the movement with a seated overhead press or seated lateral raise, allowing you to hit the traps and shoulders from different angles without needing to move between stations.
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How to Do the Bent-Over Dumbbell Shrug
- Sit on the edge of a bench holding a dumbbell in each hand.
- Hinge forward so your chest is close to your thighs, allowing your arms to hang straight beneath your shoulders.
- Keeping a slight bend in your elbows, shrug your shoulders up towards your ears while squeezing your shoulder blades together at the top.
- Pause briefly, then lower the weights to a full stretch before repeating.
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