Exercise
Incline Dumbbell Shrug
Also known as: dumbbell incline shrug, prone incline shrug, chest supported shrug, reverse shrug
Incline Dumbbell Shrug is a isolation exercise for the traps. Main target: lower traps. Also works: upper traps and rhomboids. Equipment: dumbbell.
Muscles worked
How to do it
- Lie chest-down on an incline bench holding a dumbbell in each hand, arms hanging straight down.
- Shrug your shoulders up and slightly back, pulling the shoulder blades together without bending the elbows.
- Pause at the top, feeling the middle and lower traps contract.
- Let the shoulders drop fully and repeat.
Similar exercises
Dumbbell Shrug
Dumbbell
Upper traps
One-Arm Dumbbell Row
Dumbbell
Middle back
Middle Back Shrug
Dumbbell
Middle back
Standing Dumbbell Upright Row
Dumbbell
Upper traps
Bent Over Two-Dumbbell Row
Dumbbell
Middle back
Bent Over Two-Dumbbell Row With Palms In
Dumbbell
Middle back
Alternatives with other equipment
Scapular Pull-Up
Bodyweight
Lower traps
Barbell Shrug
Barbell
Upper traps
Cable Shrugs
Cable
Upper traps
Calf-Machine Shoulder Shrug
Machine
Upper traps
Smith Machine Behind the Back Shrug
Smith machine
Upper traps
Hyperextensions (Back Extensions)
Other
Lower back
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.