Middle Back Shrug

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Middle Back Shrug Instructions

  • Set an incline bench to about 30-40 degrees.
  • Lay with your chest against the padding and your feet secured on the floor.
  • Grip the dumbbells with your hands in a neutral position.
  • Let your arms hang fully extended in front of you. You do want a slight bend in your elbow.
  • Retract your shoulders blades/scapulas. Imagine you are trying to pinch a quarter between them.
  • Hold for a one-count then release. Lower the weights to the starting position.


  • You can use Dumbbells or Kettlebells to complete the movement.
  • Your torso remains tight and in the same position from start to finish. Don't pull your torso up/back or overextend/arch your back to move the weight. 
  • Don't shrug up. Your traps should never elevate when performing this movement.
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