Napra

Middle Back Shrug

StrengthIntermediate Middle back Dumbbell
Middle Back Shrug, step 1
1. Lie face down on the incline bench with a dumbbell in each hand; arms hang straight, palms facing.
Middle Back Shrug, step 2
2. With straight arms, squeeze your shoulder blades together like a reverse hug; hold a second, then release.

How to do it

  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. Tip: 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.

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