Incline Shrug (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
8. 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.