Animated GIF · Available via API
gif_boxDumbbell Decline Shrug
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Decline Shrug is a beginner single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Rhomboids.
list_alt Step-by-Step Instructions
Set up a decline bench at a 45-degree angle.
Lie face down on the bench with your chest and stomach resting against it.
Hold a dumbbell in each hand with your arms fully extended towards the floor.
Keeping your arms straight, raise your shoulders towards your ears as high as possible.
Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
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