Incline Bench Dumbbell Shrug
In SetGrip: Dumbbell Shrug (Incline Bench)
- Secondary muscles
- Delts
- Body part
- Back
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting back on a 45-degree incline with the dumbbells hanging at your sides changes the line of pull, letting the upper traps work from a longer stretch at the bottom of each rep. Where the face-down chest-supported version leans toward the mid-back, this one keeps the emphasis on the upper traps.
How to do the Incline Bench Dumbbell 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.
Tip: Hold the top for two seconds and lower for three.
Muscles worked
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
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.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Incline Bench Dumbbell Shrug work?
The Incline Bench Dumbbell Shrug primarily works the traps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Incline Bench Dumbbell Shrug good for beginners?
Yes. The Incline Bench Dumbbell Shrug is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Incline Bench Dumbbell Shrug?
If you cannot do the Incline Bench Dumbbell Shrug, try the Barbell Shrug, the Cable Shrug or the Banded Shrug. Each of them trains the traps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Dumbbell Shrug, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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