Incline Dumbbell Shrug

How to do it

1. Set a bench to about 35 to 45 degrees and lie face down on it with a dumbbell in each hand.
2. Rest the chest on the pad with the chin just past the top and let the arms hang straight down.
3. Pull the shoulder blades up and back toward the spine, keeping the arms straight.
4. Hold the squeeze for a moment.
5. Let the shoulder blades spread apart and down slowly.

Tips

• The incline changes the pull so the shoulder blades move back as well as up, working the mid traps.
• Keep the elbows straight; this is a shoulder blade movement only.
• Keep the chest on the pad throughout.

Common mistakes

• Bending the elbows and turning it into a row.
• Lifting the chest off the pad.
• Craning the neck up to look forward.

Muscles worked by the Incline Dumbbell Shrug

• Mid traps Primary36%
• Upper traps Secondary24%
• Rhomboids Secondary18%
• Forearm flexors Minor8%
• Lower traps Minor6%
• Side delts Stabilizer4%
• Spinal erectors (lower back) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Chest-supported shrugs pull the shoulder blades back, not up. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Incline Dumbbell Shrug alternatives

Same equipment

• Prone Y RaiseDumbbell
• YTW RaiseDumbbell

Different equipment

• Kelso ShrugMachine
• TRX T FlyTRX

Easier

• Prone T RaiseDumbbell
• Chest Supported Y RaiseDumbbell

Make it harder

• Barbell Overhead ShrugBarbell
• Power ShrugBarbell

Make it easier

• Behind the Back ShrugBarbell
• Cable ShrugCable
• Dumbbell ShrugDumbbell
• Dumbbell Shrug (Seated)Dumbbell

Frequently asked questions

What muscles does the Incline Dumbbell Shrug work?

Mainly the mid traps. The upper traps and rhomboids assist.

Is the Incline Dumbbell Shrug good for beginners?

The Incline Dumbbell Shrug is rated intermediate. If you are new, learn the Behind the Back Shrug first and build up from there.

What is a good alternative to the Incline Dumbbell Shrug?

For example the Kelso Shrug, TRX T Fly and Prone T Raise. They train mostly the same muscles, some with different equipment.

How do you make the Incline Dumbbell Shrug harder?

Add weight or reps, or move on to the Barbell Overhead Shrug and Power Shrug.

Sources

• Ekstrom et al. 2003, JOSPT 33(5):247-258

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist