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운동 라이브러리
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.
등덤벨Scapular elevation
주동근
승모근
협응근
능형근견갑거근전완
장비
덤벨
패턴
Scapular elevation
준비 자세
- 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.
수행
- 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.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.