How to do a Barbell Behind The Back Shrug
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Behind The Back Shrug
Target muscles worked
Instructions for Proper Form
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.
- Stand with your feet roughly shoulder width apart and a slight bend in your knees.
- Grasp the barbell behind you with both hands such that your palms are facing backwards.
- Engage your traps to raise the barbell. The bar should only move a few inches.
- Tense your traps and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position while maintaining tension in your traps.
- Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up.
- You should feel this exercise in your traps.
Tips & FAQs
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.
Weight & 1 Rep Max Calculator
Average Barbell Behind The Back Shrug standards by male, female, weight, age and height
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.
- beginner8reps60lbs1 Rep Max75lbs
- intermediate8reps80lbs100lbs
- advanced8reps95lbs120lbs
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Alternatives & Variations to Barbell Behind The Back Shrug
1. Dumbbell Shrug
97.5 mSCORESWAPPED 1,679 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Barbell Shrug
92.2 mSCORESWAPPED 1,218 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
3. Dumbbell Upright Row
90.7 mSCORESWAPPED 714 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
4. Upright Row
94.8 mSCORESWAPPED 628 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
5. Smith Machine Behind the Back Shrug
54.5 mSCORESWAPPED 599 TIMESA variation of the shoulder shrug using a Smith machine with the barbell behind the body. This targets the upper traps and rear deltoids effectively, enhancing overall shoulder development. The Smith Machine's guided motion ensures stability, allowing for heavier loads with reduced risk of injury.
6. Cable Upright Row
89.4 mSCORESWAPPED 485 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
7. Smith Machine Shrug
78.9 mSCORESWAPPED 323 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
8. Cable Shrugs
36.5 mSCORESWAPPED 315 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
9. Hammerstrength Shrug
59.7 mSCORESWAPPED 223 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
10. Trap Bar Shrugs
50.5 mSCORESWAPPED 208 TIMESThis compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Intermediate
- Trapezius
- Trap Bar