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Back · Dumbbell
Dumbbell Laying 30 Degree Shrug
Dumbbell Laying 30 Degree Shrug is an intermediate isolation strength exercise that works the upper back (back), with the forearms, shoulders and core assisting. It needs a dumbbell and a bench. 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, Levator Scapulae
Secondary muscles
- Forearms · Forearm Flexors
- Shoulders · Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
How to do Dumbbell Laying 30 Degree Shrug
- Lie on your right side on a 30 degree incline bench with your knees bent. Hold a dumbbell in your right hand using a neutral grip and let your arm hang straight toward the floor.
- Keep your arm straight and raise your working shoulder toward your ear, lifting the dumbbell slightly upward.
- Pause briefly at the top and squeeze your upper back while keeping your torso still.
- Slowly lower your shoulder until your arm hangs fully extended, then repeat before switching sides.
Form tips
- Keep the side of your torso firmly supported on the incline bench.
- Keep your elbow straight and avoid curling the dumbbell.
- Pause briefly at the top, then lower your shoulder slowly through the full range of motion.
- Exhale as you raise your shoulder and inhale as you lower it.
Dumbbell Laying 30 Degree Shrug alternatives
More upper back exercises
Dumbbell Laying 30 Degree Shrug FAQ
What muscles does Dumbbell Laying 30 Degree Shrug work?
Dumbbell Laying 30 Degree Shrug mainly works the upper back in the back (Trapezius and Levator Scapulae). The forearms, shoulders and core work as secondary muscles.
What equipment do you need for Dumbbell Laying 30 Degree Shrug?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Laying 30 Degree 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 Laying 30 Degree 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 Laying 30 Degree 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 Laying 30 Degree Shrug?
Other exercises for the upper back include Cable 30 Degree Shrug, Kettlebell Shrug, Trap Bar Shrug and Kettlebell Silverback Shrug.
For developers
Use Dumbbell Laying 30 Degree 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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