Barbell Shrug Behind The Back
How to do the Barbell Shrug Behind The Back with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Forearms, Mid Back
Barbell
How to do the Barbell Shrug Behind The Back
- 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.
Log it, see it on your body.
Every Barbell Shrug Behind The Back set you log feeds Ascend's anatomy heatmap — so your traps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More traps exercises
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