I'm interested in
Visual demonstration of the Dumbbell Decline Shrug exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Trapezius
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Decline Shrug

4 steps Updated 29/08/2026

Dumbbell Decline Shrug is a free weights exercise targeting Upper Back (Trapezius, Rhomboids) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying chest first on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms extended straight down toward the floor, palms facing each other.
  2. Allow your shoulders to relax downward, feeling a stretch in your upper traps.
  3. Lift your shoulders upward towards your ears, squeezing your shoulder blades together at the top of the movement.
  4. Inhale and slowly lower your shoulders back down to the starting position.
Continue from here
Visual demonstration of the Armless Prayer Stretch exercise Armless Prayer Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulder Stretch exercise Back and Shoulder Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulders Stretch exercise Back and Shoulders Stretch Shoulders · Trapezius Visual demonstration of the Back Squeeze exercise Back Squeeze Trapezius

Last updated: 29/08/2026

Back to all exercises
Dumbbell Decline Shrug

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.