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Decline Dumbbell Shrug (Variation 2)

A prone decline shrug variation that adds slight scapular retraction to the elevation, biasing the middle trapezius along with the upper fibers.

BackDumbbellScapular elevation
GoLightWeight mediadumbbell-decline-shrug-v-2

Demonstration coming soon

Primary

Trapezius

Secondary

RhomboidsRear deltoidsForearms

Equipment

Dumbbell

Pattern

Scapular elevation

Setup

  1. 01Lie prone on a 30 to 45 degree decline bench with the chest supported.
  2. 02Hold dumbbells with a neutral grip, arms hanging straight down.
  3. 03Let the shoulder blades protract and drop into a full stretch.
  4. 04Set the neck neutral, eyes toward the floor.

Execution

  1. 01Shrug the shoulders up and slightly back, pulling the shoulder blades toward the spine.
  2. 02Hold the squeeze at the top for one to two seconds.
  3. 03Lower with control, letting the blades slide apart and down.
  4. 04Keep the arms straight for every rep.

Checkpoints

  • -Shrug travels up and back, not just up.
  • -Shoulder blades visibly squeeze together at the top.
  • -Chest stays on the pad throughout.
  • -Eccentric is as slow as the concentric.

Common mistakes

  • -Turning it into a rear-delt row by bending the elbows.
  • -Losing the retraction and shrugging straight up only.
  • -Loading too heavy and shrinking the range of motion.
  • -Extending the neck to fake extra range.

Programming notes

  • -Use 3 sets of 10 to 15 reps with a deliberate top pause.
  • -Good accessory for lifters who lose upper-back tightness in heavy pulls.
  • -Alternate with the standard decline shrug across training blocks.

Related exercises

Decline Dumbbell Shrug

Dumbbell / Back

Incline Dumbbell Shrug

Dumbbell / Back

Gripless Shrug

Machine / Back

Cable Shrug

Cable / Back

Out now

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