Lying Prone DB Shrug

Lying Prone DB Shrug

Perfecting Your Posture!

This is a very effective functional exercise that targets the rhomboids, which are very important muscles when it comes to posture. The rhomboids are found in between your shoulder blades and are responsible for squeezing them together. Go ‘head and try it for yourself – squeeze your shoulder blades together. Notice what happens to your posture and how your chest widens.

The position of your shoulder blades has an immediate effect on your upper spine. If the muscles supporting the shoulder blades are weak then the ideal position of the upper spine will be compromised. This can also lead to problems in the lower back, lower spine, neck, hips, pelvis and knees.

This exercise is take from the original shrug that is done standing up and targets the upper trapezius muscle by hunching your shoulders with resistance in your hands. Instead of hunching your shoulders you are squeezing the backs of them together while in a prone (face down) position. Lying down isolates the muscle more, but be sure to keep your chest off the bench as not to allow the weight to pull your posture in a compromising position (that would defeat the whole purpose lol). Back straight, chest up, core tight, as always!

I highly recommend incorporating this corrective exercise into your weekly routines, most especially if you spend a lot of time in a seated position.

For a more in depth understanding of your posture and ways to correct it, it may be worth checking out a very insightful article on

There is also a free downloadable PDF booklet available that is awesome!:^BSB^xdm953&s1=&s2=&s3=&s4=&s5=display

Be sure to check the blogs for more helpful exercises just like this and keep and eye out for many more to come.

Good luck!

Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England