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LYING DUMBBELL ROW SS SEATED SHRUG
A high-efficiency superset designed to build thick lats and powerful traps through a full range of vertical and horizontal pulling.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on an incline bench set to roughly 30 to 45 degrees with a dumbbell in each hand and your feet firmly on the floor.
Pull the dumbbells toward your hips by retracting your shoulder blades and driving your elbows back until they pass your torso.
Lower the weights slowly to the starting position to complete one full set of rows.
Transition immediately to a seated upright position on the edge of the bench with your arms hanging straight at your sides.
Shrug your shoulders straight up toward your ears while keeping your arms locked to engage the upper traps.
Pause at the peak of the contraction for one second before lowering the dumbbells under control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum to swing the dumbbells during the row
- Rolling the shoulders forward in a circle during the shrug
- Shortening the range of motion by not fully extending the arms at the bottom
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.