FitCi
Middle Back Shrug is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie face down on an incline bench holding dumbbells with your arms hanging
- Without bending your elbows, squeeze your shoulder blades toward each other
- As the dumbbells rise a few centimeters, hold the squeeze for one to two seconds
- Slowly release the shoulder blades apart back to the start
- Keep your neck neutral throughout the set
Coaching tip
Keep the elbows completely straight; the movement is purely the shoulder blades squeezing together.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.