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Exercise 0305 · REF cwsAI4G

Dumbbell Decline Shrug exercise animation

Dumbbell Decline Shrug

Category
Back
Equipment
Dumbbell
Target
Traps

Shrugging from a decline bench changes the angle of pull on the traps compared to standing, letting gravity load the top of the shoulder through a position that also takes the lower back out of the equation. Lying on a decline removes the temptation to use the hips to help hoist the weight, an easy cheat in standing shrugs. It's a stricter, more isolated way to train trap thickness.

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.

Muscles Worked

The Dumbbell Decline Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group, along with the Rhomboids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell Shrug Dumbbell · Traps

Equipment Alternatives

Don't have dumbbell? These target the same traps with different equipment.

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps

FAQ

What muscles does the Dumbbell Decline Shrug work?
The Dumbbell Decline Shrug primarily targets the traps, with the shoulders and rhomboids assisting.
What equipment do I need for the Dumbbell Decline Shrug?
The Dumbbell Decline Shrug is done with a dumbbell.
What's a good alternative to the Dumbbell Decline Shrug?
If you don't have access to a dumbbell, the Scapula Dips targets the same traps using body weight instead.