Middle Back Shrug

Technique

How to perform Middle Back Shrug

1. Set a bench to an incline and lie chest-down with a dumbbell in each hand.
2. Let the arms hang toward the floor with straight elbows and palms facing one another.
3. Keep the chest supported and draw the shoulder blades toward each other, allowing only the small movement produced by the shoulder blades.
4. Pause briefly without bending the elbows, swinging the arms outward or lifting the shoulders toward the ears.
5. Let the shoulder blades separate under control to return to the starting position, then repeat.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Trapezius.