How to Do the Middle Back Shrug
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💪 Middle Back🏋️ Dumbbell📊 Intermediate🏷️ Strength
How to perform it
- 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
The Middle Back Shrug primarily targets your Middle Back. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Middle Back Shrug slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.