---
title: "Barbell Decline Shrug"
description: "Position a decline bench at a 45-degree angle."
locale: en
slug: barbell-decline-shrug
url: "https://hi.fitness/exercises/barbell-decline-shrug"
primaryMuscle: "Upper back"
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/8981644c-barbell-decline-shrug_female.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Barbell Decline Shrug

Position a decline bench at a 45-degree angle.

## How to do it

1. Position a decline bench at a 45-degree angle. Lie face down on the bench with your forefeet firmly on the floor. Have a barbell placed on the floor underneath the bench within reach.
2. Grip the barbell with an overhand grip, hands shoulder-width apart.
3. Shrug your shoulders towards your ears, lifting the barbell straight up.
4. Slowly lower the barbell to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Focus on squeezing your trapezius muscles at the top of the movement.
- Avoid using your arms to lift the weight; the movement should come from your shoulders.
- Keep your neck neutral and avoid looking up or down excessively.

## Similar exercises

- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell
- [Dumbbell Decline Shrug](https://hi.fitness/exercises/dumbbell-decline-shrug) - Upper back · Dumbbell
- [Dumbbell Rear Full Shrugs](https://hi.fitness/exercises/dumbbell-rear-full-shrugs) - Upper back · Dumbbell
- [Barbell Shrugs](https://hi.fitness/exercises/barbell-shrugs) - Upper back · Barbell
- [Around the World Superman Hold](https://hi.fitness/exercises/around-the-world-superman-hold) - Upper back · Bodyweight
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Trap bar
- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell