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Back · Dumbbell
Dumbbell Decline Shrug
Dumbbell Decline Shrug is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs a dumbbell. 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
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Decline Shrug
- Begin by lying chest first on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms extended straight down toward the floor, palms facing each other.
- Allow your shoulders to relax downward, feeling a stretch in your upper traps.
- Lift your shoulders upward towards your ears, squeezing your shoulder blades together at the top of the movement.
- Inhale and slowly lower your shoulders back down to the starting position.
Form tips
- Avoid using your arms to lift the weights; focus on lifting with your shoulders.
- Concentrate on squeezing your shoulder blades together at the top of the movement.
- Ensure your head and neck remain in a neutral position to avoid strain.
Dumbbell Decline Shrug alternatives
More upper back exercises
Dumbbell Decline Shrug FAQ
What muscles does Dumbbell Decline Shrug work?
Dumbbell Decline Shrug mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Decline Shrug?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Decline Shrug?
Other exercises for the upper back include Barbell Decline Shrug, Trap Bar Shrug, Kettlebell Shrug and Kettlebell Silverback Shrug.
For developers
Use Dumbbell Decline Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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