Back · Barbell
Barbell Decline Shrug
How to do the barbell decline shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a decline bench holding a barbell with an overhand grip and arms hanging straight down. Shrug your shoulders up toward your ears, squeezing your traps at the top, then lower under control. The decline angle shifts the load onto the traps from a different line.
- 1Feel your upper traps contract as you lift your shoulders
- 2Keep your arms straight and let the traps do the work
- 3Hold the squeeze briefly at the top of each rep
Common mistakes
- Avoid rolling your shoulders; shrug straight up
- Don't bend your elbows or use momentum
- Avoid jerking the bar; control both directions
Muscles worked
The barbell decline shrug mainly works the upper traps, with the forearms assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsMinor
- Side DeltsMinor
Kovo programs the barbell decline shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.