How to Do Dumbbell Decline Shrug

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

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Decline Shrug

  1. 01Lie chest-down on a decline bench set to roughly 30 degrees with a dumbbell in each hand.
  2. 02Allow the arms to hang straight down toward the floor with palms facing each other.
  3. 03Shrug the shoulders upward by pulling the scapula together and toward the ears.
  4. 04Pause at the top of the contraction for one second before lowering the weights back down.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline Shrug

Primary Stabiliser Inactive

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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

Squeeze the shoulder blades together at the top of the shrug to engage the mid-trapezius and rhomboids.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Shrug questions

What muscles does Dumbbell Decline Shrug work?

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

How do you do Dumbbell Decline Shrug correctly?

Lie chest-down on a decline bench set to roughly 30 degrees with a dumbbell in each hand. Allow the arms to hang straight down toward the floor with palms facing each other. Shrug the shoulders upward by pulling the scapula together and toward the ears. Pause at the top of the contraction for one second before lowering the weights back down.

What is the A90 coach tip for Dumbbell Decline Shrug?

Squeeze the shoulder blades together at the top of the shrug to engage the mid-trapezius and rhomboids.

Is Dumbbell Decline Shrug suitable for beginners?

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

What equipment do you need for Dumbbell Decline Shrug?

Dumbbell Decline Shrug uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

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