Back / Intermediate / Isolation (single joint)

Middle Back Shrug

A dumbbell isolation exercise for the upper back, with the forearms assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Forearms & grip

Equipment

Dumbbells

Movement pattern

Shrug

Level

Intermediate

Type

Back, Isolation (single joint)

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.

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