- 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.
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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
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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
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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
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Tip: Barbell Shrug Behind The Back
May 18, 2011 3:39 AM: test
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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.
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Review: Barbell Shrug Behind The Back
Apr 4, 2011 3:58 AM: Between these and barbell upright rows, its the most effective trap workout.
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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.
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Review: Barbell Shrug Behind The Back
Dec 27, 2010 4:51 PM: feels great on my traps
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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!
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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?