Middle Back Shrug

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.

Muscles worked

Role	Muscles
Primary	middle back
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Alternating Kettlebell Row Kettlebell Alternating Renegade Row Kettlebell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell One-Arm Kettlebell Row Kettlebell

Easier than the Middle Back Shrug

Same movement pattern, lower entry difficulty — work up from here.

Incline Bench Pull beginner · Barbell Lying Cambered Barbell Row beginner · Barbell Bent Over Barbell Row beginner · Barbell

Harder than the Middle Back Shrug

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Middle Back Shrug with

Opposing chest work — alternate sets without extra rest.

Around The Worlds chest Bent-Arm Dumbbell Pullover chest Straight-Arm Dumbbell Pullover chest Dumbbell Flyes chest

Common questions

What muscles does the Middle Back Shrug work?

The Middle Back Shrug primarily works the mid back. Alternating Kettlebell Row, Incline Bench Pull, and Lying Cambered Barbell Row train the same muscle, across 8 equipment types.

What equipment do you need for the Middle Back Shrug?

Dumbbells. Without dumbbells, Inverted Row, Alternating Kettlebell Row, and Alternating Renegade Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Middle Back Shrug suitable for beginners?

It is rated intermediate. Start with Incline Bench Pull, Lying Cambered Barbell Row, and Bent Over Barbell Row and work up.

Where should the Middle Back Shrug go in a workout?

Late — the Middle Back Shrug is isolation work, so it follows your compounds. Supersetting it with Around The Worlds and Bent-Arm Dumbbell Pullover cuts session time without extra rest.

Similar exercises

Alternating Kettlebell Row Kettlebell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell