Middle Back Shrug
Strength · Intermediate · Middle Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Middle Back
- Equipment
- Dumbbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Intermediate
Muscles worked
Middle Back
How to do it — Middle Back Shrug
- 1Lie 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.
- 2As 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.
- 3As you inhale go back to the starting position.
- 4Repeat for the recommended amount of repetitions.
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