Barbell Shrug Behind The Back
Strength · Beginner · Traps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Traps
- Secondary
- Forearms, Middle Back
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Traps
Also works: Forearms, Middle Back
How to do it — Barbell Shrug Behind The Back
- 1Stand 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.
- 2Raise 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.
- 3Slowly return to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
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