Back · Dumbbell · Isolation · Intermediate

Middle Back Shrug

Middle Back Shrug, start position
Start
Middle Back Shrug, end position
End
FrontBack
Primary
Main muscles
Upper Back

How to do it

  1. 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.
  2. 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.
  3. As you inhale go back to the starting position.

Swaps on other equipment

Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.

Other upper back exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake