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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: 


8.2

Out of 10

Excellent

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Barbell Shrug Behind The Back Images

Barbell Shrug Behind The Back
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Barbell Shrug Behind The Back
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Barbell Shrug Behind The Back Guide

Main Muscle: Traps

  1. 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.
  2. 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.
  3. Slowly return to the starting position as you breathe in.
  4. 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

Dumbbell Shrug

Muscle Targeted: Traps

8.7

Out of 10

Barbell Shrug

Muscle Targeted: Traps

8.4

Out of 10

Cable Shrugs

Muscle Targeted: Traps

8.0

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Barbell Shrug Behind The Back

Exercise Rating
9/10

Mar 2, 2014 1:12 AM: Seems to hit my traps better than normal dumbbell shrugs, really made them sore.



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Review: Barbell Shrug Behind The Back

Exercise Rating
8/10

Mar 1, 2014 1:59 PM: It is good to make this one with a low weight once in a while, but first you need to make a correct warm-up to prevent injure your shoulders (as in any sport). If you are going to make this one, observe your shoulders, cause is not a common body move. If can not or if you prefer, change it for another...+See More



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Tip: Barbell Shrug Behind The Back

Exercise Rating
8/10

Sep 4, 2013 1:09 PM: If you have big glutes that block the bar and prevent you from doing this movement, use a cambered bar. Great movement!



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of people found this review helpful

Review: Barbell Shrug Behind The Back

Exercise Rating
8/10

Jun 15, 2013 10:05 AM: Good, but it's better in front



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Tip: Barbell Shrug Behind The Back

Exercise Rating
10/10

May 17, 2013 4:38 PM: Weight Should Be Light



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Tip: Barbell Shrug Behind The Back

Exercise Rating
10/10

May 12, 2013 2:21 AM: go light, dont do a normal shrug, treat it as a reverse upright row, this is what king lee haney done for his traps, its great!!



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of people found this review helpful

Review: Barbell Shrug Behind The Back

Exercise Rating
9/10

Jul 24, 2012 2:51 PM: works damn well for me



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Tip: Barbell Shrug Behind The Back

Exercise Rating
7/10

May 26, 2012 2:28 PM: - In front is better.



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of people found this review helpful

Review: Barbell Shrug Behind The Back

Exercise Rating
8/10

Apr 8, 2012 1:31 PM: Can really feel the traps working.



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Review: Barbell Shrug Behind The Back

Exercise Rating
10/10

Mar 8, 2012 3:51 PM: NC



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