Barbell Decline Shrug

Traps ForearmsUpper back Isolation BarbellAdjustable bench

How to do it

Starting position

Incline the bench and place the barbell on the floor in front of the bench.
Lie face down with your chest against the bench.
Let your arms hang down and grip the bar shoulder-width apart.

Movement

Keep your arms straight and shrug only your shoulders toward your ears.
Pause briefly at the top.
Slowly lower your shoulders all the way down.

Breathing

Exhale as you shrug, inhale as you lower.

Cautions

If you bend your elbows and pull, it turns into a row. Keep your arms straight.
Do not scrunch your neck; move only your shoulders.

Exercise info

Primary muscles	Traps
Secondary muscles	Forearms · Upper back
Equipment	BarbellAdjustable bench
Movement pattern	Isolation
Rep range	10–15 reps

1 similar exercises

Representative exercise: Barbell Decline Shrug

Kettlebell Decline Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Barbell ShrugEasier Barbell Wide Grip ShrugEasier Barbell Overhead ShrugHarder Inverted Shrug (on parallel bars)Harder Dumbbell ShrugSimilar exercise Machine ShrugSimilar exercise Band ShrugSame muscle · different equipment Smith ShrugSame muscle · different equipment

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.