Middle Back Shrug

Primary Muscles: middle back
Secondary:
Equipment: dumbbell
Difficulty: intermediate
Force: pull

Instructions

Step 1.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.

Step 2.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.

Step 3.As you inhale go back to the starting position.

Step 4.Repeat for the recommended amount of repetitions.

FAQ

Frequently Asked Questions

  • Yes, you need dumbbell as equipment.
  • Middle Back Shrugprimarily uses your middle backbut it also hits .

BONUS

More Exercises

  • ImageExercisePrimary Muscle
    Seconday Muscle    		EquipmentDifficulty
    Exercise Image
    		Lying Cambered Barbell Row
    middle back
    biceps, lats, & traps
    		barbellbeginner
    Exercise Image
    		Lying T-Bar Row
    middle back
    biceps & lats
    		machineintermediate
    Exercise Image
    		Middle Back Stretch
    middle back
    abdominals, lats, & lower back
    		beginner
    View All middle back
  • ImageExercisePrimary Muscle
    Seconday Muscle    		EquipmentDifficulty
    Exercise Image
    		Lying Rear Delt Raise
    shoulders
    		dumbbellintermediate
    Exercise Image
    		Lying Supine Dumbbell Curl
    biceps
    		dumbbellbeginner
    Exercise Image
    		One-Arm Dumbbell Row
    middle back
    biceps, lats, & shoulders
    		dumbbellbeginner
    View All dumbbell