TETSUDumbbell Decline Shrug Alternate
The Dumbbell Decline Shrug Alternate is a dumbbell exercise for the back that primarily targets the traps, with the shoulders and rhomboids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Decline Shrug Alternate
- Set up a decline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting on it.
- Hold a dumbbell in each hand with your palms facing each other and your arms fully extended.
- Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together.
- Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Shrug Alternate work?
The Dumbbell Decline Shrug Alternate primarily targets the traps. The shoulders and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Decline Shrug Alternate?
You need a dumbbell to perform the Dumbbell Decline Shrug Alternate.
How many sets and reps of the Dumbbell Decline Shrug Alternate should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Shrug Alternate works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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