Chest Supported Dumbbell Shrug

In SetGrip: Dumbbell Shrug (Chest Supported)

Secondary muscles
Delts, Rhomboids
Body part
Back
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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Lying chest-down on an incline bench angles the pull so the shrug travels up and back rather than straight up, bringing the middle traps and rhomboids into a movement usually owned by the upper traps. The pad also removes leg drive and torso english, which is why honest weights here feel surprisingly light.

How to do the Chest Supported Dumbbell Shrug

  1. Set up a decline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest and stomach resting against it.
  3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
  4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
  5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Hold the top for two seconds and lower for three.

Muscles worked

Primary

Traps · Back

The upper traps lift the shoulder blades straight up and should be squeezed hard at the top of each rep, with the burn sitting between the neck and the shoulders.

Secondary

Common mistakes

  • Rolling the shoulders — a circular motion does nothing extra and irritates the shoulder; move straight up and straight down.
  • Bouncing out of the bottom — let the shoulders drop fully at the bottom, pause, then shrug up from a dead stop.
  • Pulling the head forward — keep the chin tucked and the head neutral, since jutting the head forward shortens the range.
  • Too heavy to squeeze — if you cannot hold the top for a full count, the weight is too heavy for the traps to actually contract.

Where it fits in a workout

Shrugs go at the end of a back or shoulder session after the pressing and rowing. Superset them with a face pull or a rear delt fly on the same station.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without dumbbell

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.