Decline Shrug
Complete guide to Decline Shrug. Learn proper form, technique, and execution. Targets Back — Upper Back. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Decline Shrug
Grab a pair of dumbbells and lie face down on a decline bench.
Let your arms hang straight down on either side of the bench with your palms facing each other.
Engage your abs and take a breath.
Shrug your shoulders straight up toward your ears as high as possible, squeezing your traps at the top and exhale.
Slowly lower your shoulders back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |