Middle Back Shrug

A intermediate strength exercise for the upper back, done with a dumbbell.

Main muscles: Upper back
Equipment: Dumbbell
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Middle Back Shrug

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.
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.
As you inhale go back to the starting position.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Middle Back Shrug

Questions

What muscles does the Middle Back Shrug work?

Mainly the upper back.

Is the Middle Back Shrug good for beginners?

It's rated intermediate. Beginners can build up to it with Dumbbell Shrug first.

What can I do instead of the Middle Back Shrug?

Good alternatives that train the upper back: Dumbbell Shrug, Alternating Kettlebell Row, Bent Over Two-Dumbbell Row or Bent Over Two-Dumbbell Row With Palms In.

How many sets and reps of the Middle Back Shrug should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).