Middle Back Shrug

Technique

How to perform Middle Back Shrug

1. Lie facedown on an incline bench while holding a dumbbell in each hand.
2. Your arms should be fully extended hanging down and pointing towards the floor.
3. The palms of your hands should be facing each other.
4. This will be your starting position.
5. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second.
6. This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
7. As you inhale go back to the starting position.
8. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Trapezius.