Exercise library / Middle back
Middle Back Shrug
- Main muscles
- Middle back
- Also works
- None listed
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation · Pull
How to do it
- Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
- As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
- As you inhale go back to the starting position.
- Repeat for the recommended amount of repetitions.
Quick answers
- What muscles does the Middle Back Shrug work?
- Mainly the middle back.
- What equipment do I need?
- Dumbbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row With Palms In
- Dumbbell Incline Row
- One-Arm Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
Exercise descriptions: free-exercise-db, public domain.