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.
How to program the Middle Back Shrug
Sets and reps
As an isolation movement, the Middle Back Shrug is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Middle Back Shrug is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Middle Back Shrug work?
The Middle Back Shrug primarily targets the Middle Back.
What equipment do I need for the Middle Back Shrug?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Middle Back Shrug should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
