Dumbbell Decline Shrug
Strengthen your upper back! Dumbbell Decline Shrugs isolate your traps for a powerful, sculpted physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Adjust a weight bench to a slight decline position and secure your legs at the end of the bench for stability.
2. Lie face-down on the bench with a dumbbell in each hand, arms hanging straight down.
3. Hold the dumbbells with a neutral grip (palms facing each other).
4. Keep your arms straight, with a slight bend in the elbows to avoid hyperextension.
5. Shrug your shoulders upwards, trying to bring the tops of your shoulders towards your ears while keeping your arms hanging directly below you.
6. Squeeze your traps at the top of the movement for a moment, and then slowly lower your shoulders back to the starting position.
7. Repeat the movement for the desired number of repetitions.
8. Ensure to keep your neck in a neutral position throughout the exercise to avoid strain. Remember to start with a weight that allows you to perform the exercise with proper form. If you're new to this exercise, consider asking a fitness professional to check your technique to maximize effectiveness and reduce the risk of injury.
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