Exercise
Middle Back Shrug
Also known as: scapular retraction shrug, rear shrug, back shrug
Middle Back Shrug is a isolation exercise for the middle back. Main target: middle back. Also works: rhomboids and posterior deltoid. Equipment: dumbbell.
Muscles worked
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.
Similar exercises
One-Arm Dumbbell Row
Dumbbell
Middle back
Bent Over Two-Dumbbell Row
Dumbbell
Middle back
Bent Over Two-Dumbbell Row With Palms In
Dumbbell
Middle back
Dumbbell Incline Row
Dumbbell
Middle back
Incline Bench Pull
Dumbbell
Middle back
Dumbbell Shrug
Dumbbell
Upper traps
Alternatives with other equipment
Seated Cable Rows
Cable
Middle back
Inverted Row
Bodyweight
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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