10 Best Middle Back Shrug Alternatives for Limited Equipment

The Middle Back Shrug is done standing with dumbbells. Ranked closest by our scoring: the Band Shrug, Cable Shrugs and the Lever Shrug.

Middle Back Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Middle Back Shrug

The steps for the Middle Back Shrug itself, so you can judge how close each substitute below really is.

Trapezius · Dumbbell · Beginner · Isolation

  1. Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
  2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
  3. As you inhale go back to the starting position.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Middle Back Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Middle Back Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band ShrugPlay demonstration

    1. Band Shrug

    71% match

    Traps · Beginner · Isolation

    A looser match: it works the traps rather than the trapezius.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not trapezius
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Middle Back Shrug
  5. Dumbbell Upright RowPlay demonstration

    5. Dumbbell Upright Row

    65% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the trapezius.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
    3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not trapezius
    • Equipment: free weights, the same as the Middle Back Shrug
    • Body position: standing, the same as the Middle Back Shrug
  6. Barbell Front Raise And PulloverPlay demonstration

    6. Barbell Front Raise And Pullover

    65% match

    Pectorals · Intermediate · Compound

    A looser match: it works the pectorals rather than the trapezius.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
    2. Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
    3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    4. Next, lower the barbell behind your head, keeping your arms straight.
    5. Pause for a moment at the bottom, then raise the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not trapezius
    • Equipment: free weights, the same as the Middle Back Shrug
    • Body position: standing, the same as the Middle Back Shrug
  7. Standing Front Barbell Raise Over Head

    7. Standing Front Barbell Raise Over Head

    64% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the trapezius.

    • Barbell
    How to perform it
    1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
    2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
    3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
    4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not trapezius
    • Equipment: free weights, the same as the Middle Back Shrug
    • Body position: standing, the same as the Middle Back Shrug

Middle Back Shrug FAQ

What muscles does Middle Back Shrug work?

The Middle Back Shrug primarily targets the trapezius, mainly the middle and upper fibers responsible for scapular retraction and elevation. It also recruits the levator scapulae and rhomboids as stabilizers. Cue: squeeze the shoulder blades together and avoid cervical extension to focus trapezius tension.

Can I build muscle without doing Middle Back Shrug?

Yes. You can build trapezius mass using progressive overload with alternatives like heavy shrugs, rows, upright pulls, and loaded carries that apply stress from different vectors. Cue: control the eccentric, use a two-second pause at peak contraction, and track load increases to enhance motor unit recruitment and hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.