How to Do Middle Back Shrug
Step-by-step instructions, muscles worked and workouts that use the middle back shrug.
| Main muscles | Upper & Mid Back |
| Also works | — |
| Equipment | Dumbbell |
| Level | Intermediate |
| Type | Strength |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Back Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Back Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Upper Body Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Upper Body Workout for Intermediate6 exercises · about 47 min · Dumbbell
Similar exercises
Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: