Middle Back Shrug
Lie facedown on an incline bench with the dumbbells hanging toward the floor. Squeeze the shoulder blades together and hold the contraction for a second.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 2
Form sequence
01 · setup
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.
02 · squeeze · Key step
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.
03 · return
As you inhale go back to the starting position.
04 · repeat
Repeat for the recommended amount of repetitions.
What's working
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