- 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.
Discounts & Deals - Sign Up!
SHARE
Click to enlarge
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
May 17, 2013 4:38 PM: Weight Should Be Light
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
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!!
of people found this review helpful
Review: Barbell Shrug Behind The Back
Jul 24, 2012 2:51 PM: works damn well for me
of people found this tip helpful
Tip: Barbell Shrug Behind The Back
May 26, 2012 2:28 PM: - In front is better.
of people found this review helpful
Review: Barbell Shrug Behind The Back
Apr 8, 2012 1:31 PM: Can really feel the traps working.
of people found this review helpful
Review: Barbell Shrug Behind The Back
Mar 8, 2012 3:51 PM: NC
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