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Back · Barbell
Barbell Decline Shrug
Barbell Decline Shrug is an intermediate isolation strength exercise that works the upper back (back). It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
Secondary muscles
- Upper Back · Rhomboids
How to do Barbell Decline Shrug
- Position a decline bench at a 45-degree angle. Lie face down on the bench with your forefeet firmly on the floor. Have a barbell placed on the floor underneath the bench within reach.
- Grip the barbell with an overhand grip, hands shoulder-width apart.
- Shrug your shoulders towards your ears, lifting the barbell straight up.
- Slowly lower the barbell to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on squeezing your trapezius muscles at the top of the movement.
- Avoid using your arms to lift the weight; the movement should come from your shoulders.
- Keep your neck neutral and avoid looking up or down excessively.
Barbell Decline Shrug alternatives
More upper back exercises
Barbell Decline Shrug FAQ
What muscles does Barbell Decline Shrug work?
Barbell Decline Shrug mainly works the upper back in the back (Trapezius).
What equipment do you need for Barbell Decline Shrug?
You need a barbell.
How many sets and reps of Barbell Decline Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Decline Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Decline Shrug burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Decline Shrug?
Other exercises for the upper back include Dumbbell Decline Shrug, Trap Bar Shrug, Kettlebell Shrug and Cable Silverback Shrug.
For developers
Use Barbell Decline Shrug in your app
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