---
title: "Dumbbell Decline Shrug"
description: "Begin by lying chest first on an incline bench with your feet flat on the floor."
locale: en
slug: dumbbell-decline-shrug
url: "https://hi.fitness/exercises/dumbbell-decline-shrug"
primaryMuscle: "Upper back"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/65292331-dumbbell-decline-shrug.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Decline Shrug

Begin by lying chest first on an incline bench with your feet flat on the floor.

## How to do it

1. Begin by lying chest first on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms extended straight down toward the floor, palms facing each other.
2. Allow your shoulders to relax downward, feeling a stretch in your upper traps.
3. Lift your shoulders upward towards your ears, squeezing your shoulder blades together at the top of the movement.
4. Inhale and slowly lower your shoulders back down to the starting position.

## Form tips

- Avoid using your arms to lift the weights; focus on lifting with your shoulders.
- Concentrate on squeezing your shoulder blades together at the top of the movement.
- Ensure your head and neck remain in a neutral position to avoid strain.

## Similar exercises

- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell
- [Barbell Back Wide Shrug](https://hi.fitness/exercises/barbell-back-wide-shrug) - Upper back · Barbell
- [Barbell Overhead Shrug](https://hi.fitness/exercises/barbell-overhead-shrug) - Upper back · Barbell
- [Barbell Shrugs](https://hi.fitness/exercises/barbell-shrugs) - Upper back · Barbell
- [Barbell Decline Shrug](https://hi.fitness/exercises/barbell-decline-shrug) - Upper back · Barbell
- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Barbell
- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell