Middle Back Shrug

Also called prone shrug, incline scapular retraction and chest supported shrug.

Works

Upper back

Equipment

Dumbbells

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. As you inhale go back to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Chest on the incline, arms hanging.
• Squeeze the shoulder blades together.
• Hold 1 second at the top.
• Arms stay straight, no bending.

Common mistakes

• Bending the elbows into a row.
• Shrugging up toward the ears.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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