Exercise 0304 · REF bRlbdjK
This variation on the decline shrug keeps the same trap-isolating premise but usually shifts hand position or bench angle to change where the tension concentrates across the upper traps. Lying supported removes momentum from the equation entirely, so the traps have to lift the weight through strict contraction alone. It's worth rotating in if standard shrugs have stopped producing new trap growth.
How to Do the Dumbbell Decline Shrug V. 2
- Set up a decline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting on it.
- Hold a dumbbell in each hand with your palms facing each other and your arms fully extended.
- Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together.
- Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Dumbbell Decline Shrug V. 2 primarily targets the Traps, with Shoulders as the primary synergist muscle group, along with the Rhomboids.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Traps Exercises
Equipment Alternatives
Don't have dumbbell? These target the same traps with different equipment.
FAQ
- What muscles does the Dumbbell Decline Shrug V. 2 work?
- The Dumbbell Decline Shrug V. 2 primarily targets the traps, with the shoulders and rhomboids assisting.
- What equipment do I need for the Dumbbell Decline Shrug V. 2?
- The Dumbbell Decline Shrug V. 2 is done with a dumbbell.
- What's a good alternative to the Dumbbell Decline Shrug V. 2?
- If you don't have access to a dumbbell, the Scapula Dips targets the same traps using body weight instead.