Dumbbell Decline Shrug
Description
The dumbbell decline shrug is performed face down on a decline bench, with dumbbells hanging below the shoulders. Shrugging in this prone position changes the angle of pull and emphasizes the middle and lower traps rather than the standard upper trap focus. It is a strong choice for full trap development.
Equipment Required
Dumbbell Decline Shrug Instructions
- Set a bench to a decline angle.
- Lie face down on the bench with your chest supported and head off the end.
- Hold a dumbbell in each hand, arms hanging down toward the floor.
- Pull your shoulders back and engage your lats slightly.
- Shrug your shoulder blades back and together as if pinning them to your spine.
- Hold the squeeze for one count at the top.
- Lower the dumbbells back down with control to a full stretch.
- Avoid using your arms to row. Move only at the shoulder blades.
Dumbbell Decline Shrug Form & Visual
Dumbbell Decline Shrug Benefits
- Targets middle and lower trap fibers
- Different stimulus than standing shrugs
- Improves scapular control
- Helps with posture and shoulder health
- Pairs well with upper trap work
- Builds full trap development
Dumbbell Decline Shrug Muscles Worked
- Trapezius (middle and lower fibers)
- Rhomboids
- Posterior deltoid
Dumbbell Decline Shrug Variations & Alternatives
- Dumbbell Shrug
- Prone Trap Raise
- Y Raise
- Face Pull
