Dumbbell Decline Shrug

Target muscle

Traps

Also works

Shoulders, rhomboids

Equipment

Dumbbell

Body part

Back

How to do the dumbbell decline shrug

1. Set up a decline bench at a 45-degree angle.
2. Lie face down on the bench with your chest and stomach resting against it.
3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the traps. The shoulders and rhomboids work as secondary muscles. See all trap exercises or every dumbbell exercise.