GymPlan AIMiddle Back Shrug
Middle Back Shrug is an intermediate isolation dumbbell exercise that mainly works your upper back.
How to do the 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.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialMiddle Back Shrug alternatives
Exercises that train the same main muscle, including options with other equipment.
Incline Bench PullBarbell · Beginner
Alternating Kettlebell RowKettlebell · Intermediate
Dumbbell RowDumbbell · Beginner
Inverted RowBodyweight · Beginner
Seated Cable RowCable · Beginner
Leverage High RowMachine · BeginnerFAQ
What muscles does the middle back shrug work?
It mainly works your upper back.
How many sets and reps of middle back shrug should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the middle back shrug good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.