Barbell Decline Shrug

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Trapezius

Secondary muscles

Rhomboids

How to do it

1. Position a decline bench at a 45-degree angle. Lie face down on the bench with your forefeet firmly on the floor. Have a barbell placed on the floor underneath the bench within reach.
2. Grip the barbell with an overhand grip, hands shoulder-width apart.
3. Shrug your shoulders towards your ears, lifting the barbell straight up.
4. Slowly lower the barbell to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on squeezing your trapezius muscles at the top of the movement.
• Avoid using your arms to lift the weight; the movement should come from your shoulders.
• Keep your neck neutral and avoid looking up or down excessively.