Perform vertical shoulder shrugs while lying face-down on an incline bench, lifting the shoulders to emphasize the upper trapezius and neck elevators. Use dumbbells held at arm's length so the movement isolates scapular elevation.
How to do the Incline Shrug (Dumbbell)#
- Set an incline bench to about 30–45° and lie chest-down with your feet braced and a dumbbell in each hand, arms hanging straight.
- Keep your neck neutral and elbows nearly locked; let the weights hang perpendicular to the floor.
- Raise your shoulders straight up toward your ears by elevating the scapulae, avoiding elbow bend or arm pull.
- Hold the top position briefly to feel the contraction in the upper traps.
- Lower the dumbbells slowly back to the start under control and repeat for the desired reps.
Muscles worked#
- Primary: Traps (Trapezius)
- Secondary: Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
Common mistakes#
- Bending the elbows and turning the shrug into a row.
- Using trunk momentum or jerking the weights up.
- Rolling the shoulders in a circular motion instead of lifting straight up.
- Allowing the neck to jut forward or lift excessively.
