Middle Back Shrug

A middle back isolation exercise performed on an incline bench, strengthening the retractors and rear deltoids.

Instructions

1. 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.
2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
3. As you inhale go back to the starting position.
4. Repeat for the recommended amount of repetitions.

Tips

• Focus on squeezing your shoulder blades together; use minimal arm movement.
• Keep a slight bend in your elbows throughout the movement.
• Control the weight; avoid using momentum to lift the dumbbells.
• This exercise effectively isolates the middle back and rear shoulders.
• Lighter weight is appropriate for this movement; focus on contraction quality.