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Dumbbell Chest Supported Shrug
Dumbbell chest-supported shrug isolates upper and middle trapezius to build upper back strength and improve posture, performed lying face down on an incline bench.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set incline bench to 45 degrees. Lie face down with chest and stomach on pad, feet stable. Grab dumbbells with neutral grip, arms hanging straight down.
- Shrug shoulders up toward ears, keeping arms straight.
- Squeeze trapezius muscles at the top.
- Pause briefly to contract.
- Lower dumbbells slowly to full stretch.
- Repeat without momentum.
Coaching Tips
Form Cues
- Keep arms straight
- Squeeze shoulder blades
- Elevate straight up
- Control the descent
- Neutral neck position
Breathing
Inhale as you lower the dumbbells; exhale as you shrug up. Brace core throughout.
Tempo
2-1-2
Range of Motion
Elevate shoulders fully to ears; lower until shoulders are fully depressed with arms straight.
Safety
Safety Notes
- Maintain neutral spine and neck
- Choose weight allowing full control
- Avoid if acute neck or shoulder strain
- Stabilize feet for balance
Spotting
Spotting not required; self-spot by controlling weight drop if needed.
Common Mistakes
- Using momentum from body
- Bending elbows
- Hunching shoulders forward
- Jutting head forward
- Dropping weights quickly
When to Avoid
- Acute shoulder impingement
- Neck strain or injury
Flexibility Needed
- Shoulder flexion adequate for arm hang
Build Up First
- Basic shrug technique
- Grip strength for dumbbells
Also known as
Incline Dumbbell Shrug, Prone Dumbbell Shrug
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