Chest Supported Dumbbell Shrug

A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.

How to do it

1. Set an incline bench to about 30 degrees.
2. Lie face down on the bench holding dumbbells at arm's length.
3. Shrug your shoulders up and back toward your ears.
4. Squeeze your upper traps at the top.
5. Lower under control and repeat.

Tips

• Shrug up and back toward your ears rather than straight up.
• Keep your chest pinned to the pad so you cannot use body english.
• Pause and squeeze at the top before lowering under control.

Muscles

Primary: Traps

Secondary: Rear deltoid, Rhomboids