Back Exercise · Dumbbell
Dumbbell Incline Shrug
The dumbbell incline shrug is performed seated with the back against an inclined bench and the dumbbells hanging at the sides. Raise and lower the shoulders while keeping the arms extended. This back-supported setup differs from the face-down, chest-supported dumbbell decline-shrug demonstration.
Go to the movement stepsAlso known as: Db Incline Shrug, Dumbell Incline Shrug
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Incline Shrug
- Sit against an inclined bench with your back supported, feet on the floor and a dumbbell in each hand.
- Hold a dumbbell in each hand with your arms hanging by your sides.
- Keep your shoulders square and chest open.
- Raise your shoulders directly upward toward your ears.
- Lower the shoulders back down under control.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
The shoulder blades move while the bench supports your back. Keep the torso against the backrest and the elbows extended rather than curling the weights or rising from the seat.
Common Mistakes to Avoid
- Lifting off the pad: Keep your back firmly pressed against the bench throughout the entire movement.
- Bending the elbows: Avoid trying to curl the weights; focus only on the vertical motion of the shoulders.
- Shrugging forward: Lift the shoulders straight up toward the ears, not forward toward the chin.
How to Breathe During This Exercise
Exhale as you lift the shoulders and inhale on the return.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Incline Shrug mainly targets your Traps, with your Shoulders helping support the movement.
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
Band Shrug
Barbell Shrug
Cable Shrug
Dumbbell Decline Shrug
Dumbbell Shrug
Kettlebell Sumo High Pull
Equipment Alternatives
Don't have dumbbell? These target the same traps with different equipment.
FAQ
- What muscles does the Dumbbell Incline Shrug work?
- The Dumbbell Incline Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Incline Shrug?
- You do the Dumbbell Incline Shrug with Dumbbells and incline bench. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Incline Shrug?
- One mistake to watch for is lifting off the pad: Keep your back firmly pressed against the bench throughout the entire movement.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Incline Shrug?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Dumbbell Incline Shrug?
- The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.