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Exercise guide
Chest Supported Dumbbell Shrug
A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.
What this exercise works
- Muscles
- trapezius · posterior deltoid · rhomboids
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set an incline bench to about 30 degrees.
- Lie face down on the bench holding dumbbells at arm's length.
- Shrug your shoulders up and back toward your ears.
- Squeeze your upper traps at the top.
- Lower under control and repeat.
Technique cues and common mistakes
- Shrug up and back toward your ears rather than straight up.
- Keep your chest pinned to the pad so you cannot use body english.
- Pause and squeeze at the top before lowering under control.