10 Best Dumbbell Decline Shrug Alternatives for Home & Gym

Ranked Dumbbell Decline Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Decline Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Shrug

   92% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
   2. Keep your arms straight and let the dumbbells hang by your sides.
   3. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
   4. Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: standing, not lying face down
2. Play demonstration

   2. Barbell Shrug

   84% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
   2. Keep your arms straight and your back straight throughout the exercise.
   3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
   4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: standing, not lying face down
3. Play demonstration

   3. Cable Shrug

   77% match

   • Traps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the traps.

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
   3. Keeping your arms straight, shrug your shoulders up towards your ears.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: a cable, not free weights
   • Body position: standing, not lying face down
4. Play demonstration

   Progression

   4. Dumbbell Around Pullover

   67% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the traps.

   How to perform this exercise

   1. Lie flat on a bench with your head at one end and your feet firmly on the ground.
   2. Hold a dumbbell with both hands and extend your arms straight above your chest.
   3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion.
   4. Pause for a moment at the bottom, then raise the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not traps
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: lying on your back, not lying face down
5. 

   5. Smith Machine Behind The Back Shrug

   67% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the traps.

   How to perform this exercise

   1. With the bar at thigh level, load an appropriate weight.
   2. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
   3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
   4. After a brief pause return the weight to the starting position.
   5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Dumbbell Decline Shrug
6. Play demonstration

   Progression

   6. Dumbbell Incline Shrug

   66% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the traps.

   How to perform this exercise

   1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
   2. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
   3. Keeping your arms straight, shrug your shoulders up towards your ears as high as possible.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than the Dumbbell Decline Shrug
7. Play demonstration

   7. Kettlebell Sumo High Pull

   64% match

   • Traps
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Hold a kettlebell with both hands in front of your body, arms extended downwards.
   3. Bend your knees and lower your hips into a squat position, keeping your back straight.
   4. Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin.
   5. As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together.
   6. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Decline Shrug
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Decline Shrug
8. Play demonstration

   8. Barbell Bent Arm Pullover

   63% match

   • Lats
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your head at one end and your feet on the floor.
   2. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest.
   3. Lower the barbell behind your head while keeping your arms slightly bent.
   4. Pause for a moment, then raise the barbell back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: lying on your back, not lying face down
9. 

   9. Hang Snatch - Below Knees

   62% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
   2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
   4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not traps
   • Equipment: free weights, the same as the Dumbbell Decline Shrug
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Decline Shrug
10. Play demonstration

    Progression

    10. Dumbbell Pullover

    62% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie flat on a bench with your head at one end and your feet on the floor.
    2. Hold a dumbbell with both hands and extend your arms straight above your chest.
    3. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders.
    4. Pause for a moment, then raise the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, not traps
    • Equipment: free weights, the same as the Dumbbell Decline Shrug
    • Body position: lying on your back, not lying face down