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Last updated February 2, 2026
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shoulderslatslower backteres majortrapezius
Shrug - Decline (Dumbbell)
Lie chest-down on a slight decline. Shrug your shoulders up towards your ears. This angle targets the lower and middle traps more effectively.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower traps
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbelladjustable bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Sit on the bench with your back against it and your feet secured under the foot pads.
- Step 2Grab the Dumbbells
- Pick up a dumbbell in each hand, resting them on your thighs.
- Ensure your grip is firm and your palms are facing your body.
- Step 3Position Your Body
- Lie back on the decline bench, keeping the dumbbells at your sides.
- Engage your core and ensure your head, shoulders, and back are in contact with the bench.
- Step 4Lift the Dumbbells
- Raise the dumbbells by shrugging your shoulders towards your ears.
- Keep your arms straight and focus on using your traps to lift the weight.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position by relaxing your shoulders.
- Maintain control and avoid dropping the weights quickly.
- Step 6Repeat
- Perform the shrug for the desired number of repetitions, ensuring proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully sit up while holding the dumbbells.
- Place the dumbbells on the floor or a rack safely.