How to do the Dumbbell Incline Shrug
Dumbbell Incline Shrug is a beginner single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Incline Shrug demonstration · © GymiaFit
Dumbbell Incline Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Incline Shrug step by step
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
- 2Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
- 3Keeping your arms straight, shrug your shoulders up towards your ears as high as possible.
- 4Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Incline Shrug — questions
What muscles does the Dumbbell Incline Shrug work?
The Dumbbell Incline Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Incline Shrug?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Shrug suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Incline Shrug?
Dumbbell Decline Shrug, Dumbbell Decline Shrug V. 2, Dumbbell Shrug train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.