APEX ZONE

Exercises · Strength

Middle Back Shrug

Dumbbell Middle Back

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

  1. Hold dumbbells at your sides and hinge forward slightly at the hips.
  2. Retract your shoulder blades — squeeze them together as if pinching a pencil between them.
  3. Hold the contraction for one count, then release with control.
  4. 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. Now in private beta.

You’re on the list 🎉 We’ll email your TestFlight invite soon.

More Middle Back exercises

Alternating Kettlebell RowAlternating Renegade RowBent Over Barbell RowBent Over One-Arm Long Bar RowBent Over Two-Arm Long Bar RowBent Over Two-Dumbbell RowBent Over Two-Dumbbell Row With Palms InBodyweight Mid Row