Equipment and exercises › Selkälihakset › Dumbbell Seated Shrug

Dumbbell Seated Shrug

What is this machine?

Olkapäiden kohautus istuen käsipainoilla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.

The exercise suits a beginner: the range of motion is guided and you can start light.

An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.

Key facts

Primary muscleSelkälihakset

Secondary muscles–

Equipmentvapaat painot

Movement patternpull

Difficultyeasy

Video📱 Luio

Instructions and video are in the app

This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.

Open in the app

⚠️ Most common mistake: Rolling the shoulders forward or backward instead of shrugging straight up, which can irritate the shoulder joint. Bending the elbows during the lift, turning the shrug into a partial upright row. Cutting the top short and skipping the squeeze, where most of the trap contraction happens. Using too much weight and barely moving the dumbbells, which reduces the lift to a hold.

💪 Where you should feel it: Mainly in the Selkälihakset.