How to do a Barbell Behind The Back Shrug

Authored by Fitbod

About Barbell Behind The Back Shrug

Sets Logged
105,181
Popularity Rank
487th
Difficulty
Beginner
Trapezius Strength
99 mSCORE 2nd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Barbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.

  1. Stand with your feet roughly shoulder width apart and a slight bend in your knees.
  2. Grasp the barbell behind you with both hands such that your palms are facing backwards.
  3. Engage your traps to raise the barbell. The bar should only move a few inches.
  4. Tense your traps and hold this position for a moment at the top of the movement.
  5. Slowly allow the weight to descend back to the starting position while maintaining tension in your traps.
  6. Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up.
  7. You should feel this exercise in your traps.

Performance Tips

  • Hold at the Top

    Because shrugs have a small range of motion, holding the exercise at the top is incredibly important to get the most out of this exercise. Focus on extending the shrug longer by squeezing at the top. This is a great way to make the exercise more challenging without simply increasing weight.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

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