Middle Back Shrug
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Middle Back Shrug
The middle back shrug with dumbbells is an isolation exercise performed lying face-down on an incline bench, arms hanging toward the floor. Unlike the classic shrug, which raises the shoulders vertically to target the upper traps, this movement pulls the shoulder blades together horizontally, emphasizing the mid-traps and rhomboids more. It's a pure isolation exercise, with no elbow flexion, that pairs well with rowing movements to build mid-back thickness and definition. The incline position removes any possibility of cheating with body momentum, ensuring only the back muscles do the work.
check_circleBenefits
- check_circleIsolates the mid-traps and rhomboids
- check_circleRemoves any cheating thanks to the stable incline position
- check_circleEffectively complements rowing movements
- check_circleImproves the sense of mid-back contraction
lightbulbExecution tips
- lightbulbKeep the arms fully extended throughout the movement
- lightbulbFocus on pulling the shoulder blades together, not lifting the shoulders
- lightbulbHold the contraction for a full second at the top
- lightbulbChoose a light to moderate load to prioritize the contraction
- lightbulbControl the descent well for a full stretch
warningCommon mistakes
- warningBending the elbows and turning the move into a row
- warningLifting the shoulders vertically instead of squeezing the blades together
- warningUsing too heavy a load that breaks technique
- warningNot pausing in the contracted position
helpFrequently asked questions
How is this different from a classic shrug?expand_more
The classic shrug raises the shoulders vertically for the upper traps, while this movement pulls the shoulder blades together horizontally for the mid-back.
Can I do this without an incline bench?expand_more
Yes, by lying face-down on the floor, though the incline bench offers better comfort and range of motion.
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