Barbell behind-the-back shrug

The barbell behind-the-back shrug is an exercise targeting the traps. Having the bar behind you helps keep your shoulders pulled up and back, rather than rounded forward. It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.


  1. Hits upper and mid traps more, but limits the weight used
  2. Works the shoulders and upper-back muscles secondarily
  3. Can increase difficulty by adding a pause at the top

Barbell behind-the-back shrug Images

Barbell behind-the-back shrug image
Barbell behind-the-back shrug image


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