10 Best Middle Back Shrug Alternatives for Limited Equipment

The Middle Back Shrug is done standing with dumbbells. Ranked closest by our scoring: Scapula Dips, the Elevator and the Bodyweight Standing Row.

Updated Ranked by our 12-factor similarity model How it works

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. Scapula DipsPlay demonstration

    1. Scapula Dips

    49% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return 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: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
  2. ElevatorPlay demonstration

    2. Elevator

    44% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the trapezius.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: upper back, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    43% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: harder to stay steady on than the Middle Back Shrug
  4. Bodyweight Standing Close-grip RowPlay demonstration

    4. Bodyweight Standing Close-grip Row

    39% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: harder to stay steady on than the Middle Back Shrug
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    38% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: harder to stay steady on than the Middle Back Shrug
  6. Push-up (Wall)Play demonstration

    6. Push-up (Wall)

    38% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: easier to stay steady on than the Middle Back Shrug
  7. Captains Chair Straight Leg RaisePlay demonstration

    7. Captains Chair Straight Leg Raise

    38% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down 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: abs, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Lower Back CurlPlay demonstration

    8. Lower Back Curl

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  9. One Arm Against WallPlay demonstration

    9. One Arm Against Wall

    37% match
    • Lats
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand facing a wall with your feet shoulder-width apart.
    2. Extend one arm straight out in front of you and place your palm against the wall.
    3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
    4. Slowly push against the wall with your palm, activating your lat muscles.
    5. Hold the position for a few seconds, then release and repeat with the other arm.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: lats, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Middle Back Shrug
    • Balance: easier to stay steady on than the Middle Back Shrug
  10. Inverted RowPlay demonstration

    10. Inverted Row

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not trapezius
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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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