Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Decline Shrug
Traps · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Set up a decline bench at a 45-degree angle.
- 2
Lie face down on the bench with your chest and stomach resting against it.
- 3
Hold a dumbbell in each hand with your arms fully extended towards the floor.
- 4
Keeping your arms straight, raise your shoulders towards your ears as high as possible.
- 5
Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
shoulders
Secondary
shouldersrhomboids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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