Lie face down on a 45-degree incline bench, arms straight down, holding dumbbells with palms facing each other.
Execution
Lift shoulders towards ears, squeeze traps at the top, then lower back slowly. Perform 3-4 sets of 10-15 reps.
Equipment required
Incline Bench, Dumbbell
Target muscles
Trapezius
More Detailed Information
Prone Incline Shrug
How to Do Prone Incline Shrugs:
Position: Set an adjustable bench to a 45-degree incline. Lie face down with your chest supported on the bench, arms hanging straight down holding a dumbbell in each hand, palms facing each other.
Lift: Exhale and raise your shoulders towards your ears, focusing on contracting your trapezius muscles. Keep your arms straight, avoiding any elbow movement.
Squeeze: At the top of the movement, pause for a moment and squeeze your traps to maximize muscle activation.
Lower: Inhale and slowly lower your shoulders back down to the starting position with control.
Repeat: Perform 3-4 sets of 10-15 reps, maintaining proper form.
Prone Incline Shrug Benefits:
Targets Trapezius: Focuses on strengthening the upper traps, helping build a strong neck and upper back.
Improves Posture: Strengthens the muscles that support the neck and shoulders, leading to better posture.
Reduces Tension: Helps release tension in the neck and shoulder muscles.
Varied Activation: The prone angle adds variety to trap exercises, engaging the muscles from a different angle for greater activation.
Prone incline shrugs are excellent for building neck and upper back strength while improving posture and reducing muscle tension.
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