Middle Back Shrug

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the middle back shrug, including tips, variations, and the muscle groups it targets.

Instructions

1. Lie down slowly 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. for best results.
2. 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. for best results.
3. As you inhale go back to the starting position. for best results.
4. Repeat this exercise for the recommended amount of repetitions. for best results.