Exercise Comparison
Bent Over Barbell Row vs Middle Back Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Bent Over Barbell Row
Instructions
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.
Middle Back Shrug
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.
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.
As you inhale go back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the middle back. Bent Over Barbell Row is a beginner exercise using barbell, while Middle Back Shrug is intermediate and uses dumbbell. Choose Bent Over Barbell Row if you're looking for a more accessible option, or Middle Back Shrug for a greater challenge. Bent Over Barbell Row is a compound movement working multiple joints, making it better for overall strength. Middle Back Shrug isolates the target muscle for focused development.