Shrug - Decline (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the shrug for the desired number of repetitions, ensuring proper form throughout.
7. 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.