Strength

Middle Back Shrug

The middle back shrug is an intermediate strength exercise for your middle back, using dumbbell.

Main muscles
Middle back
Equipment
Dumbbell
Level
Intermediate
Middle Back Shrug, starting position
Start
Middle Back Shrug, end position
Finish

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.
  4. Repeat for the recommended amount of repetitions.

Alternatives to the middle back shrug

Bent Over Two-Dumbbell Row Dumbbell Reverse Grip Bent-Over Rows Barbell T-Bar Row with Handle Barbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Alternating Kettlebell Row Kettlebells Bent Over Two-Arm Long Bar Row Barbell