Dumbbell Decline Shrug V. 2

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.