The incline dumbbell shrug is one of the best variations of the dumbbell shrug, which strengthens the upper part of the trapezius and neck region and also helps to improve posture.
Prone dumbbell shrug variation will shift emphasis to the upper traps and the upper portion of the middle traps. The fact that your chest is pressed on the bench will make it challenging to use momentum to drive the weight up.
The incline shrug can be performed at various bench angles to target different parts of the trapezius muscles:
- Steep Angle (45-60 degrees): This angle primarily targets the upper traps and some of the mid-traps.
- Lower Angle (30 degrees): This angle emphasizes the mid-traps, which most people lack.
(Note: This exercise is also known as Prone bench dumbbell shrug or Prone dumbbell shrug).
Incline Dumbbell Shrug Muscles Worked
The incline dumbbell shrug targets the muscles of the upper back and shoulders.
- Primarily muscles worked: trapezius muscle (upper and middle trap)
- Secondary muscles worked: Rhomboids, Levator Scapulae.
How To Do Chest-Supported Incline Shrug
- Set the bench to an incline between 30 to 60 degrees.
- Lie face down on the incline bench with your chest and stomach firmly against the bench.
- Grab a pair of dumbbells with a neutral grip and let your arms hang straight down
- Slowly shrug your shoulders up toward your ears.
- At the top, pause for a moment and contract hard through your traps and rhomboids.
- Slowly lower the weights back to the starting position.
- Do 8–12 reps and 3–4 sets.
Tips and Techniques
Here are some tips and techniques to help you perform prone dumbbell shrugs correctly.
- Try not to move anything but your shoulders.
- When you lower the weight, inhale, and when you lift the weight, exhale.
- Adding a pause at the top of the movement can help to enhance the mind-muscle connection.
- Limit momentum and excessive jerking or bouncing of the weight.
- When performing a chest-supported incline shrug, keep your chin up to avoid hunching your shoulders.
- Ensure you are achieving a full range of motion by fully contracting and then relaxing the traps during each repetition
- Always choose a weight that allows you to have complete control of your body throughout the movement.
- To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program.
Incline Dumbbell Shrug Alternatives
- Dumbbell Shrug
- Barbell Shrug
- Dumbbell Farmers Walk
- Cable Upright Row
- Dumbbell Upright Row
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.