Dumbbell Incline Shrug
Also known as: incline dumbbell shrug
What Dumbbell Incline Shrug really gives you is strength you can feel outside the gym, driven by independent dumbbell loading.
How to do Dumbbell Incline Shrug
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
- Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
- Keeping your arms straight, shrug your shoulders up towards your ears as high as possible.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Incline Shrug Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Incline Shrug Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Dumbbell Incline Shrug
Swap Dumbbell Incline Shrug For
Dumbbell Incline Shrug — Frequently Asked Questions
How do you do the Dumbbell Incline Shrug?
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body. Keeping your arms straight, shrug your shoulders up towards your ears as high as possible. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Shrug work?
The Dumbbell Incline Shrug primarily targets the traps. It is classified as a back exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Shrug should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Shrug good for beginners?
Yes. The Dumbbell Incline Shrug is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Incline Shrug?
Try the Lever Gripless Shrug V. 2, Scapula Dips or the Band Shrug. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Shrug the same as the incline dumbbell shrug?
Yes. The Dumbbell Incline Shrug is also commonly called the incline dumbbell shrug. Different gyms and training programs label it differently, but "incline dumbbell shrug" refer to this same movement.
