Back
The main muscle group listed for this exercise.
Exercise guide
Middle Back Shrug
Middle Back Shrug is an intermediate-level back exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
No secondary muscle group is listed for this variation.
Strength
Movement pattern: general. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Shrug
Dumbbell Shrug is a beginner-friendly back exercise performed with dumbbells.
View exerciseBarbell Shrug
Barbell Shrug is a beginner-friendly back exercise performed with a barbell.
View exerciseBarbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseBent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is an intermediate-level back exercise performed with a barbell. It also involves the chest, shoulders, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Middle Back Shrug.
What muscles does Middle Back Shrug work?
Middle Back Shrug primarily trains the back.
Is Middle Back Shrug beginner-friendly?
It is listed as intermediate.
What equipment do I need for Middle Back Shrug?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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