Barbell Shrug Behind The Back

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Barbell Shrug Behind The Back

Exercise Data

Type: Strength
Main Muscle Worked: Traps
Other Muscles: Forearms, Middle Back
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating:

7.1

Out of 10

Good

Exercise Rating Read Barbell Shrug Behind The Back Reviews

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Main Muscle: Traps

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.

Cable Shrugs

Muscle Targeted: Traps

8.3

Out of 10

Barbell Shrug

Muscle Targeted: Traps

7.1

Out of 10

Dumbbell Shrug

Muscle Targeted: Traps

6.8

Out of 10

Top 5 Rated Traps Exercises

Comment Type: Review Tip

0 of 0 people found this review helpful

zackmorris

Review: Barbell Shrug Behind The Back	Exercise Rating	9/10
Jan 28, 2010 11:57 PM: Great for traps. My favorite exercise when doing traps.

zackmorris BodyStats

Height:

6 '0" (1.83m)

Weight:

No Data

Bodyfat:

7.0 %

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gretgen

Review: Barbell Shrug Behind The Back	Exercise Rating	10/10
Jan 21, 2010 11:51 PM: Nice for traps, extremely effective

gretgen BodyStats

Height:

5 '8" (1.73m)

Weight:

114.53 lbs

Bodyfat:

No Data

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nicenfit10

Tip: Barbell Shrug Behind The Back	Exercise Rating	9/10
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

nicenfit10 BodyStats

Height:

5 '11" (1.80m)

Weight:

182 lbs

Up 12.0 lbs

Bodyfat:

12.0 %

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lilshortwun

Review: Barbell Shrug Behind The Back	Exercise Rating	9/10
Nov 3, 2009 10:14 AM: One of my favorite exercises for the traps. It really hits the muscle hard.