How to do Middle Back Shrug

Muscles worked

Main: Lats, Traps.

Step by step

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.

Similar exercises

• Alternating Kettlebell Row
• Alternating Renegade Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.