How to Do Dumbbell Laying 30 Degree Shrug

Dumbbell Laying 30 Degree 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 Laying 30 Degree Shrug

  1. 01Set an incline bench to 30 degrees and lie prone with the chest supported and feet flared for stability.
  2. 02Grip a pair of dumbbells with a neutral grip, allowing the arms to hang straight toward the floor.
  3. 03Retract and elevate the scapulae by pulling the shoulders toward the ears without bending the elbows.
  4. 04Pause at the peak of the contraction, squeezing the upper traps together.
  5. 05Lower the dumbbells back to the starting position until a full stretch is felt across the upper back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Laying 30 Degree 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

Keep the chin tucked toward the chest to prevent cervical spine extension as the traps contract.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Laying 30 Degree Shrug questions

What muscles does Dumbbell Laying 30 Degree Shrug work?

Dumbbell Laying 30 Degree Shrug is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Laying 30 Degree Shrug correctly?

Set an incline bench to 30 degrees and lie prone with the chest supported and feet flared for stability. Grip a pair of dumbbells with a neutral grip, allowing the arms to hang straight toward the floor. Retract and elevate the scapulae by pulling the shoulders toward the ears without bending the elbows. Pause at the peak of the contraction, squeezing the upper traps together. Lower the dumbbells back to the starting position until a full stretch is felt across the upper back.

What is the A90 coach tip for Dumbbell Laying 30 Degree Shrug?

Keep the chin tucked toward the chest to prevent cervical spine extension as the traps contract.

Is Dumbbell Laying 30 Degree Shrug suitable for beginners?

Dumbbell Laying 30 Degree Shrug is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Laying 30 Degree Shrug?

Dumbbell Laying 30 Degree Shrug uses dumbbell.

A90 Intelligence

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