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Back · Dumbbell
Dumbbell Laying Silverback Shrug
Dumbbell Laying Silverback Shrug is an intermediate isolation strength exercise that works the upper back (back), with the shoulders, forearms and lower back 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 · Upper Trapezius, Levator Scapulae
Secondary muscles
- Upper Back · Rhomboids
- Shoulders · Posterior Deltoids
- Forearms · Forearm Flexors, Forearm Extensors
- Lower Back · Erector Spinae
How to do Dumbbell Laying Silverback Shrug
- Lie face down on an incline bench with your chest supported, your legs extended, and your feet firmly on the floor. Hold a dumbbell in each hand with an overhand grip and let your arms hang straight below your shoulders.
- Shrug your shoulders toward your ears and slightly backward while keeping your arms straight and your chest against the bench.
- Pause briefly at the top and squeeze your upper back muscles.
- Slowly lower your shoulders to the starting position, allowing them to fully relax before repeating.
Form tips
- Keep your chest firmly supported on the bench throughout the exercise.
- Move your shoulders upward and slightly backward without rolling them.
- Avoid swinging the dumbbells or using momentum to lift them.
- Exhale as you raise your shoulders and inhale as you lower them.
Dumbbell Laying Silverback Shrug alternatives
More upper back exercises
Dumbbell Laying Silverback Shrug FAQ
What muscles does Dumbbell Laying Silverback Shrug work?
Dumbbell Laying Silverback Shrug mainly works the upper back in the back (Upper Trapezius and Levator Scapulae). The shoulders, forearms and lower back work as secondary muscles.
What equipment do you need for Dumbbell Laying Silverback Shrug?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Laying Silverback 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 Silverback 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 Silverback 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 Silverback Shrug?
Other exercises for the upper back include Kettlebell Silverback Shrug, Barbell Silverback Shrug, Cable Silverback Shrug and Trap Bar Shrug.
For developers
Use Dumbbell Laying Silverback 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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