Middle Back Shrug

Middle Back Shrug is a strength - scapular retraction without bending the elbows exercise involving Rhomboids, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids, Middle trapezius
Secondary muscles: Posterior deltoid, Levator scapulae
Exercise type: Strength - scapular retraction without bending the elbows

Exercise technique

Bench
Lie face down on an incline bench.
Dumbbells
Hold a light weight in each hand.
Arms
Let your arms hang down with your palms facing each other.
Shoulder blades
Bring your shoulder blades together without bending your elbows.
Lift
Allow the dumbbells to rise only as far as the shoulder-blade movement takes them.
Hold
Squeeze your mid-back for one second.
Return
Slowly allow your shoulder blades to move forward.

Key technique points

Do not turn this into a full row.
Keep the range of motion small.
Keep your chest on the pad.
Do not pull your shoulders toward your ears.
Maintain your elbow angle.
Exhale as you squeeze.

Common mistakes

Bending the elbows

Do not turn the shoulder-blade squeeze into a dumbbell row.

Shrugging the shoulders

Do not lift your shoulder blades upward instead of bringing them together.

Raising the dumbbells out to the sides

Do not turn the movement into a reverse fly.

Lifting the chest

Do not exaggerate the small back movement by extending your lower back.

Choosing excessive weight

Do not force yourself to use a load that limits scapular control.

Dropping on the descent

Do not suddenly release your shoulders instead of moving them forward under control.

Frequently asked questions