The Dumbbell Decline Shrug exercise is a strength training exercise that primarily targets the trapezius muscles in the upper back and shoulders. This exercise is performed using a decline bench and dumbbells.
How to perform
To perform the Dumbbell Decline Shrug exercise, follow these step-by-step instructions:1. Set up a decline bench at a slight incline (around 30-45 degrees) and place a pair of dumbbells at the foot of the bench.
2. Sit on the bench with your feet securely positioned under the foot pads to prevent sliding.
3. Pick up the dumbbells with an overhand grip and hold them at arm's length by your sides.
4. Keeping your back straight and shoulders relaxed, lower the dumbbells down towards the floor by shrugging your shoulders downward.
5. Once you reach the bottom of the movement, reverse the motion by shrugging your shoulders up towards your ears as high as possible.
6. Hold this top position for a brief moment to squeeze the trapezius muscles before slowly lowering the dumbbells back down to the starting position.
7. Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
It is important to start with light weights and gradually increase the resistance as you become more comfortable with the movement. Avoid using momentum or swinging to lift the dumbbells, as this can compromise the effectiveness of the exercise and increase the risk of injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.