hey guys in this video I'm going to talk about doing the prone incline dumbbell shrug and what you can do for alternatives.
So let's break down the biomechanics first. Now the prone incline dumbbell shrug is basically done on an incline bench. You're going to be face down on an incline bench doing shrugs. How is it different from just standing and doing shrugs? Well with the body bent forward, the hands hang. Now, the line of pull is different on the traps. So, versus pulling this way, where I'm using more of my upper traps, with the body bent forward, the arms hanging down, now I'm using more of the middle traps. So this is a great way to build up thickness in the traps which adds to that middle trap here that you can see from the side.
So, to do the exercise, I recommend using straps so that you are focused on pulling with the traps, not with the hands. But here I'm going to use just an open grip. The same concept. I don't want to be pulling with the arms. So I'm going to place my chest right up to about my lower chest at the top of the bench, and then let my arms hang straight down. Here, keeping my arms straight, I'm simply going to shrug my shoulders up towards my ears and let my arms go back down. Just that short motion. Focus on squeezing those traps contracting them in the composition before you lower it back down.
START: Grab a pair of dumbbells and straddle an adjustable incline bench and with your feet flat on the ground in front of you. Hold a pair of dumbbells at your sides with a neutral grip.
MOVE: Slowly shrug your shoulders up toward your ears. At the top, pause for a moment and contract hard through your traps and rhomboids before slowly lowering the weights back to the start.Step 2Step 3
