Middle Back Shrug
The Middle Back Shrug is a strength movement that targets your middle back. Here's how to do it with clean form.
How to do the Middle Back Shrug
- Hold dumbbells at your sides and hinge forward slightly at the hips.
- Retract your shoulder blades — squeeze them together as if pinching a pencil between them.
- Hold the contraction for one count, then release with control.
- Keep your neck neutral and avoid shrugging your traps upward.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery.
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