Bent Over Dumbbell Shrugs | Upper Back Exercises

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a seated bent over dumbbell shrug.  This exercise focuses on the upper and middle trap.  The key take home points here are:

  1.  Sit and aim to hinge through the hips and maintain as straight a spine as possible
  2. Select a weight load that is going to allow you to perform 8-12 rep range
  3. Keep the elbows locked straight and ensure the shrug is coming from the shoulders

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics.  We are located in the heart of the Melbourne City CBD at Pleasance House, Level 4/178 Collins St.  We are near the corner of Collins and Swanston st and only a short 5 minute walk away from Flinders St Station or Parliament and Melbourne Central Train Station.  Access is via our lift or stairs.  To book an appointment, please call 0396709290 or book online at