Exercise guide
Middle Back Shrug
The Middle Back Shrug is a chest-supported scapular retraction exercise. Despite its name, the shoulders move backward toward each other rather than upward toward the ears.
Training context
Using the Middle Back Shrug
The exercise can help lifters practice moving the shoulder blades independently of the elbows. It works well as light upper-back training or as preparation for rows.
Very light dumbbells are usually enough. The movement is small and should not become a rear-delt raise or full rowing motion.
Technique overview
Squeeze the shoulder blades without bending the elbows
Lie face down on an incline bench with the arms hanging straight. Draw the shoulder blades together while keeping the elbows extended and neck relaxed. Pause briefly, then allow the shoulders to move forward under control.
Treat this as an overview and use a range, pace, and setup you can control.