Middle Back Shrug

a.k.a. Scapular Retraction

Differentiation: Mechanics

This variation of a shrug is unique. Here is how: you lay prone on an incline bench. Laying prone puts your body at an angle | to target both your middle back | and trapezius. You also perform this exercise with dumbbells. Using dumbbells ensures each side of your body lifts the same amount of weight.

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the adjustable bench to a 45-degree angle.

3) Obtain two dumbbells.

4) Grasp a dumbbell in each hand.

5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.

6) Straddle the seat with your legs.

7) ...and the balls of your feet should be on the floor.

8) Your palms should be facing each other.

9) Allow your arms to hang down, arms fully extended.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you squeeze your shoulder blades together as much as possible

3) More detail shown here.

4) Hold this position for a count of one second.

5) Then, inhale as you relax your shoulder muscles.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Try your best to keep your elbows locked out. If you do not lock your elbows, you will contract your biceps, which will take the weight off your shoulders - which will defeat the purpose of the exercise.

Keep your head and back straight during the movement.

Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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