Middle Back Shrug
The Middle Back Shrug is a intermediate dumbbell exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentDumbbell
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.