dumbbell decline shrug

Set up a decline bench at a 45-degree angle.

Lie face down on the bench with your chest and stomach resting against it.

Hold a dumbbell in each hand with your arms fully extended towards the floor.

Keeping your arms straight, raise your shoulders towards your ears as high as possible.

Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.

Repeat for the desired number of repetitions.