Incline Dumbbell Shrugs
Lie chest-down on an incline bench set around 30 to 45 degrees, holding a dumbbell in each hand with arms hanging straight toward the floor. Keep your arms straight and elevate your shoulders, shrugging the dumbbells up toward your ears by contracting the upper traps. Pause briefly at the top and squeeze. Lower the weights slowly and let your shoulders fully depress at the bottom for a complete range of motion. The incline angle shifts emphasis toward the upper and mid traps.
BACK · PULL
How it is executed
- Lie chest-down on an incline bench set around 30 to 45 degrees, holding a dumbbell in each hand with arms hanging straight toward the floor.
- Keep your arms straight and elevate your shoulders, shrugging the dumbbells up toward your ears by contracting the upper traps.
- Pause briefly at the top and squeeze.
- Lower the weights slowly and let your shoulders fully depress at the bottom for a complete range of motion.
- The incline angle shifts emphasis toward the upper and mid traps.
Glossary and calculators
SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
