Dumbbell Incline Shrug

Muscles worked

Setup

1. Set an adjustable bench to a 45-degree incline.
2. Lie prone (chest-down) on the bench with your head clearing the top edge and feet firmly on the floor for stability.
3. Grasp a dumbbell in each hand using a neutral grip with palms facing each other.
4. Let your arms hang straight down toward the floor, allowing your shoulder blades to protract slightly.

How to do it

1. Exhale as you shrug your shoulders upward and slightly back, pulling your shoulder blades toward your ears.
2. Hold the peak contraction for one second at the top, focusing on a hard squeeze in the traps.
3. Inhale as you slowly lower the dumbbells back to the starting position with a controlled tempo.
4. Ensure the movement comes entirely from the shoulders while keeping the rest of the body still.

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent using momentum.
• Maintain straight arms; do not bend your elbows to 'curl' the weight up.
• Keep your neck in a neutral position to avoid unnecessary strain on the cervical spine.
• Focus on a full range of motion, from a deep stretch at the bottom to a full contraction at the top.

Pro tips

• At the bottom of the movement, let the weights pull your shoulders forward slightly to maximize the stretch on the trapezius fibers.
• Visualize trying to touch your shoulder blades together at the top of the shrug to better engage the middle traps.

Make it harder

• Add a 3-second isometric hold at the top of every repetition to increase time under tension.
• Perform '1.5 reps' by shrugging to the top, lowering halfway, shrugging back to the top, and then lowering all the way down.

Frequently asked

What muscles does the dumbbell incline shrug work?

The dumbbell incline shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the dumbbell incline shrug?

The dumbbell incline shrug uses dumbbell.

Is the dumbbell incline shrug good for beginners?

Yes. The dumbbell incline shrug is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius