Middle Back Shrug
How to do the Middle Back Shrug with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
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Dumbbell
How to do the Middle Back Shrug
- 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.
- 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.
- 3
As you inhale go back to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Middle Back Shrug set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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