라이브러리로시작 
끝 
운동 라이브러리
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.
등덤벨Scapular elevation
주동근
승모근
협응근
능형근견갑거근전완
장비
덤벨
패턴
Scapular elevation
준비 자세
- 01Set a bench to a 30 to 45 degree decline.
- 02Lie prone with the chest supported and head just past the top edge.
- 03Hold a dumbbell in each hand with arms hanging straight down.
- 04Let the shoulder blades relax into a full stretch at the bottom.
수행
- 01Keeping the arms straight, shrug the shoulders up toward the ears.
- 02Squeeze the traps hard at the top for one to two seconds.
- 03Lower slowly until the shoulder blades reach a full stretch.
- 04Repeat without bending the elbows or lifting the chest off the bench.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.