Traps
Incline Dumbbell Shrug
Beginner
Dumbbell
Isolation
Traps
How to do it
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Set a bench to about 45 degrees and lie chest-down against it.
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Let both dumbbells hang straight down.
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Shrug your shoulders up and back, following the angle of the bench.
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Hold briefly, then lower under control.
Common mistakes
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Shrugging straight up like a standing shrug — that loses the angle.
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Lifting your chest off the bench to steal range.
Tips
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This angle hits the lower traps, which standing shrugs rarely reach.
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The load is far lighter than a standing shrug — that is normal.
Secondary muscles
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