Hominin · exercise
Middle Back Shrug
Middle Back Shrug is a intermediate strength exercise using dumbbell. It works the middle back.
intermediatedumbbellpull movementisolationstrength
- Main muscles
- middle back
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bent Over Two-Dumbbell Row · dumbbell, beginner
- Bent Over Two-Dumbbell Row With Palms In · dumbbell, beginner
- Dumbbell Incline Row · dumbbell, beginner
- One-Arm Dumbbell Row · dumbbell, beginner
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Incline Bench Pull · barbell, beginner
- Inverted Row · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).