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Barbell Decline Shrug

Learn how to properly perform the Barbell Decline Shrug with this complete demonstration video.

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What is the Barbell Decline Shrug?

The barbell decline shrug targets the trapezius muscles, making it ideal for building shoulder strength and size. Suitable for intermediate and advanced lifters, this exercise offers an effective variation for working the traps due to the unique position of the decline bench.

How to properly perform the Barbell Decline Shrug

  1. Set up a barbell on a decline bench.
  2. Lie face down on the bench, allowing your arms to hang down holding the barbell.
  3. Keep your back straight and lift your shoulders towards your ears.
  4. Hold the contraction for a moment at the top.
  5. Lower your shoulders back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Required equipment
Mechanics type
Primary muscle

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Complementary exercises

Other exercises for Traps:

Shrugs à la barre avantTirage frontale corde à la poulie haute à genouxOverhead Shrugs à la barre

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