Should I rest between the row and the shrug?

No, this is a superset designed to keep the muscles under tension. Perform all row repetitions and then move directly into the shrugs without resting.

What incline should I use for the bench?

A 30 to 45-degree angle is ideal for the row as it prevents your chest from lifting while allowing the dumbbells to clear the floor.

How heavy should the dumbbells be for this combination?

Select a weight that allows you to complete the rows with perfect form, as the rowing movement is generally the limiting factor in this pairing.

Lying Dumbbell Row to Seated Shrug Guide

Master the Lying Dumbbell Row and Seated Shrug superset. Follow our step-by-step guide to build back thickness and trap strength with dumbbells.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Upper Traps
Rhomboids
Rear Deltoids
Biceps

Related Guides

Lats · Back