SPLYT · Workouts · Routines · Exercises · Tools
Traps · Dumbbell · Beginner

How to do Dumbbell Decline Shrug

The dumbbell decline shrug is an isolation exercise targeting the trapezius muscles. It is performed lying face down on a decline bench, holding dumbbells with arms extended, and shrugging the shoulders upward.

Dumbbell Decline Shrug demonstration
Primary muscle
Traps
Also works
Shoulders and Rhomboids
Equipment
Dumbbell
Level
Beginner
Category
Back

How to do Dumbbell Decline Shrug, step by step

  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

Dumbbell Decline Shrug works your traps as the main mover, with help from your shoulders and rhomboids.

Track Dumbbell Decline Shrug in SPLYT

Dumbbell Decline Shrug is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More trap exercises

All 19 trap exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →