Middle Back Shrug
Works the middle back.
- Primary muscles
- Middle back
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bent Over Two-Dumbbell Row Dumbbell
- Bent Over Two-Dumbbell Row With Palms In Dumbbell
- Dumbbell Incline Row Dumbbell
- One-Arm Dumbbell Row Dumbbell