Middle Back
Middle Back Shrug
A dumbbell exercise in which you draw your shoulder blades together with straight arms to work the muscles between them.
Primary musclesMiddle Back
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min
Estimate range 13–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Hold a dumbbell in each hand and stand with feet about hip width apart, either upright or hinged slightly forward.
- 2Let your arms hang straight with your chest open.
- 3Keep your gaze down and your neck long.
How to perform
- 1Draw your shoulder blades toward your spine without bending your elbows.
- 2Pause in the squeeze.
- 3Ease the blades apart slowly.
- 4Keep your arms straight for the whole set.
Alternatives
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