Middle Back Shrug
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Intermediate
Type
isolation
Muscle Focus
Primary Muscles
middle back
Instructions
- 1.Stand and lean on an incline bench (at about 30 degrees height) face down. The top on the bench should be on your chest. Hold a dumbbell in each hand and let your arms hang. This is your starting position.
- 2.Shrug your back by squeezing your shoulder blades together and holding the contraction for 2 seconds.
- 3.Relax and go back to your starting position.
- 4.Repeat for as many repetitions as required.
Tips
- Perform the reps slowly and in a controlled manner.
Breathing Instructions
Breathe out during the eccentric (lowering) portion of the exercise and breathe in during the cocentric (elevation) portion.
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