# Side Lying Dumbbell Shrug

A single-arm dumbbell shrug done lying on your side on an incline bench, with the lower arm hanging over the top of the backrest. Trains the upper traps one side at a time.

- Beginner · Isolation
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-laying-30-degree-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/side-lying-dumbbell-shrug/

## Muscles worked

- Traps: 9/10
- Rhomboids: 4/10
- Forearms: 4/10

## How to do the Side Lying Dumbbell Shrug

1. Lie on your side on the incline bench, dumbbell in your lower hand.
2. Let the arm hang straight down over the top of the bench.
3. Lift your shoulder toward your ear, keeping your elbow straight.
4. Slowly lower your shoulder back to the starting position.
5. Repeat on one side, then switch arms to match the repetitions.

### Full technique — 7 steps

1. Set an adjustable bench to a low incline and hold a dumbbell in one hand.
2. Lie on your side on the bench with your lower shoulder at the top edge of the backrest.
3. Let your lower arm hang straight down over the top of the bench, holding the dumbbell.
4. Hold the top edge of the backrest with your free hand and rest your feet on the seat.
5. Raise your lower shoulder toward your ear without bending your elbow.
6. Lower your shoulder back down until the trap is fully lengthened.
7. Finish all reps on one side, then switch arms and match the same standard.

## Common mistakes

- Turning the shrug into a row
- Bending the elbow to lift
- Rolling shoulders in circles
- Cutting the bottom short
- Rolling forward off your side

## Form cues

- Shrug toward your ear
- Arm stays straight
- Let traps fully lengthen
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Chest Supported Kettlebell Shrug](https://seto.fit/exercises/chest-supported-kettlebell-shrug/), [Bent Over Kettlebell Shrug](https://seto.fit/exercises/bent-over-kettlebell-shrug/)
- **Cable machine**: [Dual Cable Shrug](https://seto.fit/exercises/dual-cable-shrug/), [Cable Shrug](https://seto.fit/exercises/cable-shrug/)
- **Barbell**: [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/), [Bent Over Barbell Shrug](https://seto.fit/exercises/bent-over-barbell-shrug/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Shrug](https://seto.fit/exercises/kettlebell-shrug/) — Beginner
- Easier: [Dumbbell Shrug](https://seto.fit/exercises/dumbbell-shrug/) — Beginner
- **This exercise: Side Lying Dumbbell Shrug — Beginner**
- Harder: [Barbell Behind the Back Shrug](https://seto.fit/exercises/barbell-behind-the-back-shrug/) — Intermediate

## Quick answers

### What muscles does the Side Lying Dumbbell Shrug work?

Primary: Traps 9/10. Also works: Rhomboids 4/10, Forearms 4/10.

### When should I do the Side Lying Dumbbell Shrug in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Side Lying Dumbbell Shrug?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Side Lying Dumbbell Shrug?

Kettlebell: Chest Supported Kettlebell Shrug, Bent Over Kettlebell Shrug. Cable machine: Dual Cable Shrug, Cable Shrug. Barbell: Chest Supported Barbell Shrug, Bent Over Barbell Shrug.

### What is an easier version of the Side Lying Dumbbell Shrug?

Dumbbell Shrug (Beginner), Kettlebell Shrug (Beginner).

### What is a harder version of the Side Lying Dumbbell Shrug?

Barbell Behind the Back Shrug (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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