TETSUDumbbell Decline Shrug
The Dumbbell Decline Shrug 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.
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How to do the Dumbbell Decline Shrug
- Set up a decline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a dumbbell in each hand with your arms fully extended towards the floor.
- Keeping your arms straight, raise your shoulders towards your ears as high as possible.
- Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Decline Shrug work?
The Dumbbell Decline Shrug primarily targets the traps. The shoulders and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Decline Shrug?
You need a dumbbell to perform the Dumbbell Decline Shrug.
How many sets and reps of the Dumbbell Decline Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Decline Shrug 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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