Incline Bench Shrugs
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Middle back shrug type.
Incline bench shrugs. Allow your arms to hang straight down with your palms facing behind you. Use a steep angle to hit the area about halfway between the upper and mid traps. Select your preferred dumbbell weights and adjust the incline of the bench to your desired preference.
Here s a great shrug exercise for hitting the middle traps in addition to the upper traps. Grab a set of dumbbells and lie chest first on an incline bench at a 60 degree angle. Keeping your core tight shrug your shoulders and middle back toward the ceiling.
Drop the bench a bit lower about 30 degrees and you ll target the mid traps which is where most people are lacking. Lie face down on an incline bench grasping a dumbbell in each hand. Each angle will target a particular portion of the traps.
Hold onto a bench to stabilize the upper body making sure to stand wide enough to create a stable base. How to perform an incline dumbbell shrug. Most shruggers prefer an angle of 30 45 degrees but find what works for you.
Keep the back extended and pull the shoulder blade back and down. A standing one arm shrug with a kettlebell is very effective. Incline dumbbell shrug is a free weights exercise that primarily targets the traps and to a lesser degree also targets the middle back and neck.
Try chest supported incline shrugs at various angles. Dumbbells and incline bench. The only incline dumbbell shrug equipment that you really need is the following.
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