Prone incline shrug

How to do the prone incline shrug:

  1. Set an incline bench at a moderate angle (around 30-45 degrees) .
  2. Lie face down on the incline bench, with your chest and upper body supported by the bench and your feet flat on the ground.
  3. Reach down and Hold a dumbbell in each hand.
  4. With your arms fully extended, let your shoulders hang down.
  5. Keep your arms outstretched and lift your shoulders toward your ears in a shrugging motion.
  6. When you reach the peak of the exercise, squeeze your shoulder blades together.
  7. Controlled shoulder retraction is necessary.

The benefits of the prone incline shrug:

  • The prone incline shrug strengthens the shoulders and upper back by focusing on the upper trapezius muscles.
  • The exercise’s use of stabilizing muscles enhances the stability of the shoulder joint.
  • Slouching can be prevented and maintained by strengthening the upper back.
  • This workout strengthens the muscles utilized for lifting and carrying throughout a variety of daily activities.
  • The exercise might target muscle fibers that aren’t as efficiently activated by other shrug variations by altering the angle and posture.
  • Compared to standing shrugs, the prone posture relieves lower back tension.


Prioritize good form when selecting a weight that is suitable for your level of fitness. It’s best to ask a fitness expert for advice if you’re unsure about this workout or have any worries.

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