Middle Back Shrug

An intermediate strength exercise for the back, done with a dumbbell and a bench or box.

Movement guide

Middle Back Shrug

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusBack

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell Shrug demonstrated on the 3D figure

3D demoBarbell ShrugBeginner · A barbell

Similar move, beginner grade.

This move

Middle Back Shrug demonstrated on the 3D figure

3D demoMiddle Back ShrugIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell Shrug Behind The Back demonstrated on the 3D figure

3D demoBarbell Shrug Behind The BackBeginner · A barbell

Calf-Machine Shoulder Shrug demonstrated on the 3D figure

3D demoCalf-Machine Shoulder ShrugBeginner · Strength machine

Clean Shrug demonstrated on the 3D figure

3D demoClean ShrugBeginner · A barbell

Leverage Shrug demonstrated on the 3D figure

3D demoLeverage ShrugBeginner · Strength machine

Smith Machine Behind the Back Shrug demonstrated on the 3D figure

3D demoSmith Machine Behind the Back ShrugBeginner · Strength machine

Snatch Shrug demonstrated on the 3D figure

3D demoSnatch ShrugIntermediate · A barbell

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Questions people ask

What muscles does the Middle Back Shrug work?

Mainly the back.

What equipment do I need for the Middle Back Shrug?

A dumbbell + A bench or box.

Is the Middle Back Shrug good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Barbell Shrug.

What is an easier alternative to the Middle Back Shrug?

Try the Barbell Shrug. It works similar muscles at a lower grade.

How do I make the Middle Back Shrug harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.