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Instructions
- Lie face down on an incline bench, chest supported, holding a dumbbell in each hand with arms hanging straight down.
- Set your shoulder blades back and down before initiating the movement.
- Shrug your shoulders upward while maintaining a neutral spine and keeping your arms straight.
- Hold the contraction briefly at the top, then slowly lower the shoulders to the starting position.
Technical Tips
- Avoid bending your elbows during the movement.
- Maintain tension in the upper back throughout the exercise.
- Do not allow the dumbbells to swing—control the motion at all times.
Breathing Tips
- Exhale as you shrug your shoulders up.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Cervical spine issues
The Dumbbell Laying Silverback Shrug is a highly targeted isolation exercise designed to develop the trapezius muscles while minimizing momentum and compensatory movements. Performed while lying face down on an incline bench, this variation ensures strict form and isolates the upper back region by removing lower body assistance. This positioning also places the shoulders in a more stabilized alignment, which is beneficial for individuals looking to improve upper back strength without stressing the lumbar spine. Ideal for bodybuilders and athletes, the Dumbbell Laying Silverback Shrug enhances posture, shoulder stability, and trap development. It is particularly useful for improving the mind-muscle connection in the trapezius and upper back muscles, making it an effective accessory movement in upper body training programs. Because of its controlled nature and the position of the body during execution, it allows for precise muscle activation and improved focus on scapular elevation. Whether used for hypertrophy, strength, or postural correction, this variation offers a biomechanically sound alternative to traditional shrugging movements.
What muscles does the Dumbbell Laying Silverback Shrug work?
The Dumbbell Laying Silverback Shrug primarily targets the trapezius muscles, especially the upper traps, and also engages the rhomboids, rear deltoids, lats, and lower back to a lesser extent.
Is the Dumbbell Laying Silverback Shrug safe for people with back pain?
Yes, this exercise is often safer for individuals with lower back concerns because it eliminates spinal loading by using an incline bench, but consult a medical professional before starting any new exercise.
Can I use heavy weights for the Dumbbell Laying Silverback Shrug?
While you can use moderate to heavy weights, form should always take priority over load to avoid compensations and ensure proper activation of the trapezius muscles.
How is the Dumbbell Laying Silverback Shrug different from a regular shrug?
Unlike regular shrugs, the laying version restricts body movement and enhances upper back isolation by removing momentum, making it more effective for focused trapezius activation.
How many reps should I do for trap growth with this exercise?
For hypertrophy, perform 3–4 sets of 8–12 reps using a controlled tempo and full range of motion for optimal trap development.