Middle Back Shrug
An intermediate isolation strength exercise that works the upper back, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Middle Back Shrug
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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2
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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3
Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
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4
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
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5
Elevated Cable Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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6
Full Range-Of-Motion Lat Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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7
Gironda Sternum Chins
An intermediate compound strength exercise that works the upper back.
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8
Kipping Muscle Up
An intermediate compound strength exercise that works the upper back.
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9
London Bridges
An intermediate compound strength exercise that works the upper back.
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10
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do middle back shrug work?
Middle Back Shrug primarily works the upper back.
What equipment do I need for middle back shrug?
Middle Back Shrug uses dumbbells.
Middle Back Shrug: is it suitable for beginners?
Middle Back Shrug is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of middle back shrug?
Alternating Kettlebell Row, Bent Over Two-Arm Long Bar Row, Bent-Arm Barbell Pullover train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my middle back shrug reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; middle back shrug can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Middle Back Shrug with AI
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