Exercise guide · Intermediate · Compound

Dumbbell Decline Shrug: How to Do It & Muscles Worked

The dumbbell decline shrug targets the trapezius muscles by having the user lie face down on a decline bench and perform a shrugging motion with dumbbells, emphasizing the upper back and shoulders.

Primary muscles
Traps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell decline shrug
Front view: muscles worked by the dumbbell decline shrug. Primary: traps. Secondary: shoulders.
Back view: muscles worked by the dumbbell decline shrug. Primary: traps. Secondary: shoulders.
Primary Secondary

How to do the dumbbell decline shrug

  1. Step 1: Set up a decline bench at a 45-degree angle.
  2. Step 2: Lie face down on the bench with your chest and stomach resting on it.
  3. Step 3: Hold a dumbbell in each hand with your palms facing each other and your arms fully extended.
  4. Step 4: Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together.
  5. Step 5: Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell decline shrug by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Decline Shrug alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.