Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
Alternative Exercises For Barbell Shrug Behind The Back
Nov 4, 2011 4:26 PM:
I also find that when you execute the shrug motion the bar just hits your glutes, minimizing the range of motion
I also find that when you execute the shrug motion the bar just hits your glutes, minimizing the range of motion-See Less
Nov 4, 2011 4:26 PM:
it helps if you lean forward slightly without bending your back or if you push your arms out behind your back
it helps if you lean forward slightly without bending your back or if you push your arms out behind your back-See Less
Nov 4, 2011 4:25 PM:
i find that when you bring the bar up it just hits your glutes minimizing the range of motion good idea just not planned out
i find that when you bring the bar up it just hits your glutes minimizing the range of motion good idea just not planned out-See Less
Apr 26, 2011 9:56 PM:
changing from front to back barbell shrugs helped target the muscles so much more.
changing from front to back barbell shrugs helped target the muscles so much more.-See Less
Apr 4, 2011 3:58 AM:
Between these and barbell upright rows, its the most effective trap workout.
Between these and barbell upright rows, its the most effective trap workout. -See Less
Feb 16, 2011 2:10 AM:
I found i work traps alot more if i bring my shoulers up and back instead of just straight up. You can try it without any weight to notice the difference.
I found i work traps alot more if i bring my shoulers up and back instead of just straight up. You can try it without any weight to notice the difference.-See Less
May 16, 2010 9:13 PM:
My friend showed me these one day and i fell in love with them for working the traps. You can go heavy and hard on these and my traps have gotten huge! i can slap on 500lbs and rep out 10. do it fast and hard, ive found it to be the best trap workout of all time!
My friend showed me these one day and i fell in love with them for working the traps. You can go heavy and hard on these and my traps have gotten huge! i can slap on 500lbs and rep out 10. do it fast and hard, ive found it to be the best trap workout of all time!-See Less
Feb 28, 2010 6:36 AM:
he says keep arms straight but definately bends his elbows?? can someone elaborate on this for me?
he says keep arms straight but definately bends his elbows?? can someone elaborate on this for me?-See Less
Nov 4, 2011 4:25 PM:
i find that when you bring the bar up it just hits your glutes minimizing the range of motion good idea just not planned out
i find that when you bring the bar up it just hits your glutes minimizing the range of motion good idea just not planned out-See Less
Apr 26, 2011 9:56 PM:
changing from front to back barbell shrugs helped target the muscles so much more.
changing from front to back barbell shrugs helped target the muscles so much more.-See Less
Apr 4, 2011 3:58 AM:
Between these and barbell upright rows, its the most effective trap workout.
Between these and barbell upright rows, its the most effective trap workout. -See Less
May 16, 2010 9:13 PM:
My friend showed me these one day and i fell in love with them for working the traps. You can go heavy and hard on these and my traps have gotten huge! i can slap on 500lbs and rep out 10. do it fast and hard, ive found it to be the best trap workout of all time!
My friend showed me these one day and i fell in love with them for working the traps. You can go heavy and hard on these and my traps have gotten huge! i can slap on 500lbs and rep out 10. do it fast and hard, ive found it to be the best trap workout of all time!-See Less
Feb 28, 2010 6:36 AM:
he says keep arms straight but definately bends his elbows?? can someone elaborate on this for me?
he says keep arms straight but definately bends his elbows?? can someone elaborate on this for me?-See Less
Feb 26, 2010 6:22 PM:
Best exercise for traps once you need to lift substantial weight to gain results. DB shrug is better however if you are still shrugging under 200 pounds or 90 kilograms.
Best exercise for traps once you need to lift substantial weight to gain results. DB shrug is better however if you are still shrugging under 200 pounds or 90 kilograms.-See Less
Nov 3, 2009 10:14 AM:
One of my favorite exercises for the traps. It really hits the muscle hard.
One of my favorite exercises for the traps. It really hits the muscle hard.-See Less
Nov 4, 2011 4:26 PM:
I also find that when you execute the shrug motion the bar just hits your glutes, minimizing the range of motion
I also find that when you execute the shrug motion the bar just hits your glutes, minimizing the range of motion-See Less
Nov 4, 2011 4:26 PM:
it helps if you lean forward slightly without bending your back or if you push your arms out behind your back
it helps if you lean forward slightly without bending your back or if you push your arms out behind your back-See Less
Feb 16, 2011 2:10 AM:
I found i work traps alot more if i bring my shoulers up and back instead of just straight up. You can try it without any weight to notice the difference.
I found i work traps alot more if i bring my shoulers up and back instead of just straight up. You can try it without any weight to notice the difference.-See Less
Jan 15, 2010 6:32 AM:
This is probably my favorite exercise for the traps. When I do these kinds of shrugs, I can really feel the burn in my traps and that I'm really working them. A good way to use this exercise with more weight is with wrist straps. I take the strap and wrap it underneath the bar, rather than over the...+See More
This is probably my favorite exercise for the traps. When I do these kinds of shrugs, I can really feel the burn in my traps and that I'm really working them. A good way to use this exercise with more weight is with wrist straps. I take the strap and wrap it underneath the bar, rather than over the the bar. I've found this technique gives me a better grip with more weight, just make sure you are using a weight belt for your back!!!-See Less
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of people found this tip helpful
Tip: Barbell Shrug Behind The Back
Nov 4, 2011 4:26 PM: I also find that when you execute the shrug motion the bar just hits your glutes, minimizing the range of motion
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
Nov 4, 2011 4:26 PM: it helps if you lean forward slightly without bending your back or if you push your arms out behind your back
of people found this review helpful
Review: Barbell Shrug Behind The Back
Nov 4, 2011 4:25 PM: i find that when you bring the bar up it just hits your glutes minimizing the range of motion good idea just not planned out
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
May 18, 2011 3:39 AM: test
of people found this review helpful
Review: Barbell Shrug Behind The Back
Apr 26, 2011 9:56 PM: changing from front to back barbell shrugs helped target the muscles so much more.
of people found this review helpful
Review: Barbell Shrug Behind The Back
Apr 4, 2011 3:58 AM: Between these and barbell upright rows, its the most effective trap workout.
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
Feb 16, 2011 2:10 AM: I found i work traps alot more if i bring my shoulers up and back instead of just straight up. You can try it without any weight to notice the difference.
of people found this review helpful
Review: Barbell Shrug Behind The Back
Dec 27, 2010 4:51 PM: feels great on my traps
of people found this review helpful
Review: Barbell Shrug Behind The Back
May 16, 2010 9:13 PM: My friend showed me these one day and i fell in love with them for working the traps. You can go heavy and hard on these and my traps have gotten huge! i can slap on 500lbs and rep out 10. do it fast and hard, ive found it to be the best trap workout of all time!
of people found this review helpful
Review: Barbell Shrug Behind The Back
Feb 28, 2010 6:36 AM: he says keep arms straight but definately bends his elbows?? can someone elaborate on this for me?