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Incline Dumbbell Shrug
A shrug performed prone on an incline bench that trains the upper and middle traps through a long range with the torso fully supported.
BackDumbbellScapular elevation
GoLightWeight mediadumbbell-incline-shrug
시범 영상 준비 중
Primary
Trapezius
Secondary
RhomboidsLevator scapulaeForearms
Equipment
Dumbbell
Pattern
Scapular elevation
Setup
- 01Set a bench to roughly 30 to 45 degrees.
- 02Lie prone with the chest on the pad and arms hanging straight down.
- 03Hold a dumbbell in each hand with a neutral grip.
- 04Let the shoulder blades drop into a full stretch to start.
Execution
- 01With straight arms, shrug the shoulders up and slightly back toward the ears.
- 02Squeeze the traps at the top for one to two seconds.
- 03Lower slowly to the full stretch.
- 04Keep the chest on the pad and the elbows locked throughout.
Checkpoints
- -Movement comes only from the shoulder blades.
- -Full stretch at the bottom, hard squeeze at the top.
- -Neck stays neutral, eyes toward the floor.
- -Torso stays glued to the bench.
Common mistakes
- -Bending the elbows and rowing the weight.
- -Loading so heavy the shrug becomes a twitch.
- -Craning the neck up during the squeeze.
- -Dropping the eccentric instead of controlling it.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps with a top pause.
- -The incline angle biases the mid traps more than a standing shrug; use it to build upper-back thickness.
- -Slot it at the end of a pull day when the grip is still fresh enough to hold the dumbbells.