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Exercises/Incline Dumbbell Shrug
TrapsBeginner

Incline Dumbbell Shrug

A shrug performed lying face down on an incline bench, pulling the shoulder blades up and back. Shifts emphasis to the middle traps.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Rhomboids
  • Rear Delts
Sets
3
Reps
12–15
Rest
45–60s

How to perform

Incline Dumbbell Shrug movement

Main muscles working (thicker lines)

Starting position

Set a bench to about 30-45 degrees and lie face down on it, holding a dumbbell in each hand with arms hanging straight.

  1. 1

    Keep the chest on the pad and the arms straight.

  2. 2

    Pull the shoulder blades up and together toward the ears.

  3. 3

    Hold the squeeze briefly.

  4. 4

    Lower slowly to a full stretch.

Breathing: Exhale as you shrug, inhale as you lower.

Coaching tips

  • Shoulder blades up and back

  • Arms stay straight

  • Chest on the pad

Common mistakes

  • Bending the elbows into a row

  • Lifting the chest off the bench

  • Using too heavy a load

Safety notes

  • Keep the neck neutral and relaxed.

Details

Body parts
Back · Shoulders · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Dumbbell ShrugBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.