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Dumbbell Incline Shrug

The dumbbell incline shrug is an isolation exercise that targets the middle and upper trapezius along with the rhomboids due to the chest-supported incline position. It is suitable for lifters of all levels and fits well into the middle or end of a back workout to build upper-back thickness without spinal loading.

Muscles: Back
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Lie chest-down on an incline bench set at 30-45 degrees with a dumbbell in each hand.
Let the dumbbells hang at arm's length below you.
Elevate your shoulders by shrugging them up towards your ears, keeping your arms straight.
Hold briefly at the top.
Lower your shoulders back down with control.

Common mistakes

Bending the elbows during the shrug, which shifts tension away from the traps and onto the biceps.
Lifting the chest off the bench to heave the weights, which reduces muscular isolation and strains the shoulders.
Craning the neck upward, which places unnecessary compressive stress on the cervical spine.
Dropping the dumbbells quickly without control, which eliminates tension during the eccentric phase.

Tips

Focus on retracting and elevating the shoulder blades simultaneously rather than purely pulling shoulders toward the ears.
Keep your neck neutral throughout the set by fixing your gaze on the floor beneath the bench.
Pause for a full second at the top of each repetition to maximize peak contraction in the upper back.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions with a brief pause at peak contraction. Rest for 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does this exercise differ from standing dumbbell shrugs?

The chest-supported incline angle directs more tension into the middle trapezius and rhomboids while completely eliminating lower-back fatigue.

What should you do if you experience shoulder or neck pain during the exercise?

Stop the movement immediately and consult a healthcare specialist if the discomfort persists.

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