How to Do Barbell Decline Shrug

Barbell Decline Shrug is a shoulders exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Decline Shrug

  1. 01Lie face down on a decline bench and grip the barbell with an overhand, shoulder-width grip.
  2. 02Allow the barbell to hang directly beneath the shoulders with arms fully extended.
  3. 03Shrug the shoulders toward the ears by contracting the traps without bending the elbows.
  4. 04Hold the peak contraction for one second before lowering the barbell to the starting point.
  5. 05Inhale on the descent and exhale as the shoulders elevate toward the bench.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Decline Shrug

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a slight bend in the elbows to focus the tension on the upper trapezius and prevents strain on the bicep tendons.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Decline Shrug questions

What muscles does Barbell Decline Shrug work?

Barbell Decline Shrug is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Barbell Decline Shrug correctly?

Lie face down on a decline bench and grip the barbell with an overhand, shoulder-width grip. Allow the barbell to hang directly beneath the shoulders with arms fully extended. Shrug the shoulders toward the ears by contracting the traps without bending the elbows. Hold the peak contraction for one second before lowering the barbell to the starting point. Inhale on the descent and exhale as the shoulders elevate toward the bench.

What is the A90 coach tip for Barbell Decline Shrug?

Maintain a slight bend in the elbows to focus the tension on the upper trapezius and prevents strain on the bicep tendons.

Is Barbell Decline Shrug suitable for beginners?

Barbell Decline Shrug is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Decline Shrug?

Barbell Decline Shrug uses barbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes barbell decline shrug into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime