Set an adjustable bench to a 45-degree incline. Lie back, chest supported, feet flat on the floor. Hold a dumbbell in each hand, arms hanging straight down, palms facing inward.
Execution
Exhale and shrug your shoulders upwards, focusing on contracting your traps. Pause at the top and squeeze your traps, then slowly lower back to the starting position. Repeat for 3-4 sets of 10-15 reps, maintaining control and form.
Equipment required
Incline Bench, Dumbbell
Target muscles
Trapezius
More Detailed Information
Dumbbell Incline Shrug
How to Do Dumbbell Incline Shrugs:
Position: Set an adjustable bench to a 45-degree incline. Lie on your back on the bench, with your chest supported and your feet flat on the floor. Hold a dumbbell in each hand with your arms hanging straight down at your sides, palms facing inward.
Lift: Exhale and shrug your shoulders upwards toward your ears, focusing on contracting your trapezius muscles. Keep your arms straight and avoid bending your elbows.
Squeeze: At the top of the movement, pause and squeeze your traps for a moment to fully engage the muscles.
Lower: Inhale and slowly lower your shoulders back to the starting position with control.
Repeat: Perform 3-4 sets of 10-15 reps, maintaining good form throughout.
Dumbbell Incline Shrug Benefits:
Targets Trapezius: Focuses on strengthening the upper trapezius muscles.
Improves Posture: Strengthens the traps, helping support the neck and shoulders for better posture.
Reduces Tension: Helps relieve neck and shoulder tension.
Enhanced Activation: The incline angle provides a unique angle for trap activation, leading to more effective muscle engagement.
Dumbbell incline shrugs are effective for building strength in the traps and improving overall neck and shoulder stability.
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