Incline Shrug (Dumbbell)

Lie chest-down on an incline bench. Shrug your shoulders up. This angle targets the middle traps and upper back more than standing shrugs.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lower traps

mid traps

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find an incline bench and set it to a 30-45 degree angle.
- Sit on the bench with your back against it, holding a dumbbell in each hand at your sides.
Step 2Position Your Body
- Ensure your feet are flat on the floor and your back is pressed against the bench.
- Keep your arms straight down at your sides, with your palms facing your body.
Step 3Engage Your Shoulders
- Retract your shoulder blades by squeezing them together, engaging your upper back.
- Keep your core tight and maintain a neutral spine throughout the movement.
Step 4Lift the Dumbbells
- Inhale and lift your shoulders towards your ears while keeping your arms straight.
- Focus on using your traps (trapezius muscles) to perform the movement.
Step 5Hold the Position
- Pause at the top of the movement for a moment to maximize contraction in your traps.
- Ensure that you are not rolling your shoulders forward or backward.
Step 6Lower the Dumbbells
- Exhale and slowly lower your shoulders back to the starting position.
- Maintain control of the dumbbells and avoid dropping them quickly.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor or a rack.
- Sit up straight and take a moment to recover before moving on to your next exercise.