A shrug performed lying face down on an incline bench, pulling the shoulder blades up and back. Shifts emphasis to the middle traps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set a bench to about 30-45 degrees and lie face down on it, holding a dumbbell in each hand with arms hanging straight.
Keep the chest on the pad and the arms straight.
Pull the shoulder blades up and together toward the ears.
Hold the squeeze briefly.
Lower slowly to a full stretch.
Breathing: Exhale as you shrug, inhale as you lower.
Shoulder blades up and back
Arms stay straight
Chest on the pad
Bending the elbows into a row
Lifting the chest off the bench
Using too heavy a load
Keep the neck neutral and relaxed.