How to do it
Press your hips firmly into the bench pad to stabilize your torso.
- 1
Lie prone (face down) on a decline bench with a dumbbell in each hand, arms hanging straight down.
- 2
Shrug your shoulders straight up towards your ears, squeezing your traps at the top.
- 3
Hold the contraction for a moment, then slowly lower your shoulders back down.
- 4
Keep your arms straight throughout the movement.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on isolating the trapezius muscles by minimizing the use of your arms and keeping your neck neutral.
Common mistakes
- ✕Bending the elbows during the upward shrug
- ✕Rolling the shoulders instead of shrugging up
- ✕Lifting the chest off the bench excessively