10 Best Dumbbell Incline Shrug Alternatives for Limited Equipment

Ranked Dumbbell Incline Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline 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.

1. Best match

   

   1. Calf-machine Shoulder Shrug

   70% 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. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
   2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
   3. Slowly return to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Incline Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, not seated
   • Balance: easier to stay steady on than the Dumbbell Incline Shrug
2. Play demonstration

   2. Dumbbell Decline Shrug

   66% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the traps.

   How to perform this exercise

   1. Set up a decline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
   4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
   5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
   6. 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 Incline Shrug
   • Equipment: free weights, the same as the Dumbbell Incline Shrug
   • Body position: lying face down, not seated
3. Play demonstration

   3. Dumbbell Shrug

   66% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the traps with more balance to manage.

   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 Incline Shrug
   • Equipment: free weights, the same as the Dumbbell Incline Shrug
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline Shrug
4. Play demonstration

   4. Lever Gripless Shrug

   63% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
   3. Keeping your back straight, lift 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 Incline Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, not seated
5. Play demonstration

   5. Barbell Shrug

   62% 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 Incline Shrug
   • Equipment: free weights, the same as the Dumbbell Incline Shrug
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline Shrug
6. Play demonstration

   6. Band Shrug

   61% match

   • Traps
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
   2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
   3. Engage your traps by shrugging your shoulders upward, lifting the band 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 Incline Shrug
   • Equipment: a band, not free weights
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline Shrug
7. 

   7. Cable Shrugs

   59% 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. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
   2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
   3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
   4. Lower the bar back to the original position.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Dumbbell Incline Shrug
   • Equipment: a cable, not free weights
   • Body position: standing, not seated
8. Play demonstration

   8. Lever Shrug

   58% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Keeping your back straight, lift 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 Incline Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, not seated
9. Play demonstration

   9. Kettlebell Sumo High Pull

   57% match

   • Traps
   • Kettlebell
   • Advanced
   • Compound

   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 Incline Shrug
   • Equipment: free weights, the same as the Dumbbell Incline Shrug
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Incline Shrug
10. Play demonstration

    10. Cable Shrug

    53% match

    • Traps
    • Cable
    • Beginner
    • Isolation

    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 Incline Shrug
    • Equipment: a cable, not free weights
    • Body position: standing, not seated