Dumbbell Incline Shrug

Targets the upper traps and rhomboids. The incline angle allows for a greater range of motion and better isolation of the mid-trapezius area.

Exercise Details

Level: Intermediate
Body Area: upper
Type: hinge

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Trapezius

Secondary

Back

Setup

Lie chest-down on an incline bench. Hold dumbbells with arms hanging straight down, neutral grip.

Instructions

1. Shrug your shoulders toward your ears.
2. Squeeze the traps and mid-back at the top.
3. Lower the weights slowly.
4. Keep your arms straight.
5. Maintain a neutral neck.

Common Mistakes

1. Bending the elbows.
2. Rolling the shoulders.
3. Lifting the chest off the pad.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.