Middle Back Shrug

Middle Back Shrug is a isolation strength exercise using dumbbell that trains the middle back.

Open in MyoAmigo →

Primary muscles: Middle Back

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Middle Back Shrug from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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