trapsdumbbell
dumbbell decline shrug
dumbbell decline shrug is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up a decline bench at a 45-degree angle.
Step 2. Lie face down on the bench with your chest and stomach resting against it.
Step 3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
Step 4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
Step 5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
traps
Secondary muscles
shouldersrhomboids
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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