Middle Back Shrug
The middle back shrug is a back exercise that targets the middle back with dumbbell. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the middle back shrug
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.
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Build a weekly routine around the middle back shrug and the rest of your back work, matched to your goal and the equipment you have.
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Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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