Incline bench dumbbell shrug

STRENGTHEN YOUR BACK With Incline Bench Dumbbell Shrug (start position, Photo: R. Ravindran  


Lie facedown on an incline bench.

Keep your chest firmly pressed against the bench and your feet flat on the floor.

Hold a dumbbell in each hand with your arms hanging straight down.

From this position, shrug your shoulders as if to touch your ears.

Hold the squeeze at the top position for a couple of seconds and return to start position.

(This exercise is also known as Prone bench dumbbell shrug or Prone incline dumbbell shrug).

Muscles targeted

It trains the trapezius, with more emphasis on the middle part.

Works smaller muscles of the back such as rhomboids and also the rear head of the deltoids (shoulders).


Straining the neck.

Extremely heavy weights.

Quick, jerky movements.

Who benefits

Strengthens the upper back and part of the trapezius and neck region.

Adds muscular detail to the back and shoulder region.

Improves posture

Related Topics
This article is closed for comments.
Please Email the Editor

Printable version | Apr 11, 2021 5:11:21 AM |

Next Story