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.

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Original Exercise: Middle Back Shrug

Middle Back Shrug
Primary muscle
Trapezius
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to perform Middle Back Shrug
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Band ShrugPlay demonstration

    1. Band Shrug

    71% match
    • Traps
    • Band
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  2. Cable Shrugs

    2. Cable Shrugs

    69% match
    • Traps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
    2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
    3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
    4. Lower the bar back to the original position.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: traps, not trapezius
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: easier to stay steady on than the Middle Back Shrug
  3. Lever ShrugPlay demonstration

    3. Lever Shrug

    69% match
    • Traps
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears 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 machine, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: easier to stay steady on than the Middle Back Shrug
  4. Lever Gripless ShrugPlay demonstration

    4. Lever Gripless Shrug

    65% match
    • Traps
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears 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 machine, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: easier to stay steady on than the Middle Back Shrug
  5. Dumbbell Upright RowPlay demonstration

    5. Dumbbell Upright Row

    65% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. Barbell Shrug Behind The Back

    8. Barbell Shrug Behind The Back

    60% match
    • Traps
    • Barbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
    2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
    3. Slowly return to the starting position as you breathe in.
    4. Repeat for the recommended amount of repetitions.

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

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

    9. Snatch Shrug

    60% match
    • Traps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

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

    Why this matches
    • Primary muscle: traps, not trapezius
    • Equipment: free weights, the same as the Middle Back Shrug
    • Body position: standing, the same as the Middle Back Shrug
  10. Kettlebell Pirate Supper LegsPlay demonstration

    10. Kettlebell Pirate Supper Legs

    60% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
    4. Extend your arm fully overhead, straightening your elbow.
    5. Lower the kettlebell back down to shoulder height, then return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    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.

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