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Decline Dumbbell Shrug

A shrug performed lying face down on a decline bench, isolating the upper and middle trapezius while removing lower-back load and momentum.

BackDumbbellScapular elevation
GoLightWeight mediadumbbell-decline-shrug

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Primary

Trapezius

Secondary

RhomboidsLevator scapulaeForearms

Equipment

Dumbbell

Pattern

Scapular elevation

Setup

  1. 01Set a bench to a 30 to 45 degree decline.
  2. 02Lie prone with the chest supported and head just past the top edge.
  3. 03Hold a dumbbell in each hand with arms hanging straight down.
  4. 04Let the shoulder blades relax into a full stretch at the bottom.

Execution

  1. 01Keeping the arms straight, shrug the shoulders up toward the ears.
  2. 02Squeeze the traps hard at the top for one to two seconds.
  3. 03Lower slowly until the shoulder blades reach a full stretch.
  4. 04Repeat without bending the elbows or lifting the chest off the bench.

Checkpoints

  • -Chest stays glued to the bench pad.
  • -Arms stay straight; the shoulder blades do all the work.
  • -Full stretch at the bottom of every rep.
  • -No swinging of the dumbbells.

Common mistakes

  • -Bending the elbows and turning it into a row.
  • -Using a load so heavy the range of motion disappears.
  • -Rushing the eccentric and losing the stretch.
  • -Lifting the torso off the pad to heave the weight.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with a controlled pause at the top.
  • -Works well after rows or pulldowns as a trap finisher.
  • -Choose loads lighter than standing shrugs; the support removes cheating.

Related exercises

Decline Dumbbell Shrug (Variation 2)

Dumbbell / Back

Incline Dumbbell Shrug

Dumbbell / Back

Smith Shrug

Machine / Back

Band Shrug

Band / Back

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