Incline Shrug

Targets the upper and middle trapezius from an angled position. This variation improves mid-back thickness and helps correct rounded shoulder posture.

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 a neutral grip, arms hanging vertically toward the floor.

Instructions

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

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

Intermediate / Lat Pulldown Machine / Back / pull

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

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

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