Chest Supported Dumbbell Shrug

Muscles worked by the Chest Supported Dumbbell Shrug

Primary

TrapsTrapezius

Secondary

Rear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: trap, traps, trapezius, upper traps, lower traps, mid traps.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Chest Supported Dumbbell Shrug

1. Set an incline bench to about 30 degrees.
2. Lie face down on the bench holding dumbbells at arm's length.
3. Shrug your shoulders up and back toward your ears.
4. Squeeze your upper traps at the top.
5. Lower under control and repeat.

Form tips

• Shrug up and back toward your ears rather than straight up.
• Keep your chest pinned to the pad so you cannot use body english.
• Pause and squeeze at the top before lowering under control.

At a glance

Chest Supported Dumbbell Shrug in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Shrug
• Behind the Back Barbell Shrug
• Dumbbell Shrug
• EZ-Bar Shrug
• Inverted Row
• Arnold Press
• Bulgarian Split Squat
• Chest-Supported Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "chest-supported-dumbbell-shrug",
  "name_en": "Chest Supported Dumbbell Shrug",
  "name_de": "Brustgestütztes Kurzhantel-Schulterheben",
  "name_es": "Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho",
  "description_en": "A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum.",
  "description_de": "Ein Schulterheben in Bauchlage auf der Schrägbank, wobei die Brustauflage den Trapezmuskel isoliert und Schwung verhindert.",
  "description_es": "Un encogimiento de hombros boca abajo en un banco inclinado, donde el apoyo del pecho aísla el trapecio y elimina el impulso.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "trapezius"
  ],
  "secondary_muscles": [
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "shrug",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set an incline bench to about 30 degrees.",
    "Lie face down on the bench holding dumbbells at arm's length.",
    "Shrug your shoulders up and back toward your ears.",
    "Squeeze your upper traps at the top.",
    "Lower under control and repeat."
  ],
  "instructions_de": [
    "Stelle eine Schrägbank auf ca. 30 Grad ein.",
    "Lege dich bäuchlings auf die Bank und halte Kurzhanteln in hängenden Armen.",
    "Hebe die Schultern nach oben und hinten zu den Ohren.",
    "Spanne den oberen Trapezius oben an.",
    "Kontrolliert senken und wiederhole."
  ],
  "instructions_es": [
    "Ajusta un banco inclinado a unos 30 grados.",
    "Túmbate boca abajo en el banco sujetando mancuernas con los brazos extendidos.",
    "Encoge los hombros hacia arriba y hacia atrás en dirección a las orejas.",
    "Aprieta el trapecio superior en la parte superior.",
    "Baja de forma controlada y repite."
  ],
  "tips_en": [
    "Shrug up and back toward your ears rather than straight up.",
    "Keep your chest pinned to the pad so you cannot use body english.",
    "Pause and squeeze at the top before lowering under control."
  ],
  "tips_de": [
    "Ziehe die Schultern nach oben und hinten Richtung Ohren, nicht nur gerade hoch.",
    "Halte die Brust fest an der Auflage, damit du keinen Schwung holen kannst.",
    "Halte oben kurz und spanne an, bevor du kontrolliert absenkst."
  ],
  "tips_es": [
    "Encoge hacia arriba y atrás hacia las orejas, no solo recto hacia arriba.",
    "Mantén el pecho pegado a la almohadilla para no usar impulso.",
    "Haz una pausa y aprieta arriba antes de bajar con control."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/chest-supported-dumbbell-shrug-start.webp",
      "peak": "images/flat/chest-supported-dumbbell-shrug-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "chest-supported-dumbbell-shrug");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.