Middle Back Shrug (Dumbbell)
Also called Middle Back Shrug, DB Middle Back Shrug
How to do it
Lie facedown on an incline bench holding a dumbbell in each hand, arms fully extended and hanging straight down toward the floor. Keeping the arms straight, squeeze the shoulder blades together and back to raise the bells a few inches — the movement comes from the shoulder blades, not the elbows. Pause at the top, then lower under control until the shoulder blades fully release.