PlanWorkouts

Exercise 0329 · REF JymLInS

Dumbbell Incline Shrug exercise animation

Dumbbell Incline Shrug

Category
Back
Equipment
Dumbbell
Target
Traps

Shrugging from an incline bench changes the angle of pull on the traps compared to standing upright, and removes the ability to use the hips or knees to help start the weight moving. That strict, supported position isolates the traps more directly than a standing shrug does. It's a good accessory for building upper trap thickness without adding to lower-back fatigue.

How to Do the Dumbbell Incline Shrug

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
  2. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
  3. Keeping your arms straight, shrug your shoulders up towards your ears as high as possible.
  4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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

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 Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 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 Incline Shrug work?
The Dumbbell Incline Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Incline Shrug?
The Dumbbell Incline Shrug is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Shrug?
If you don't have access to a dumbbell, the Scapula Dips targets the same traps using body weight instead.