Barbell Shrug Behind The Back

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.

Muscles worked

Role	Muscles
Primary	traps
Secondary	forearms, middle back
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Scapular Pull-Up Bodyweight Dumbbell Shrug Dumbbell Upright Row - With Bands Resistance Bands Standing Dumbbell Upright Row Dumbbell Kettlebell Sumo High Pull Kettlebell Leverage Shrug Machine

Harder than the Barbell Shrug Behind The Back

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Barbell Shrug Behind The Back with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Barbell Shrug Behind The Back work?

The Barbell Shrug Behind The Back primarily works the traps, with the forearms and mid back as secondary movers. Leverage Shrug, Scapular Pull-Up, and Barbell Shrug train the same muscle, across 7 equipment types.

What equipment do you need for the Barbell Shrug Behind The Back?

A Barbell. Without a barbell, Scapular Pull-Up, Dumbbell Shrug, and Upright Row - With Bands train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Barbell Shrug Behind The Back suitable for beginners?

Yes, the Barbell Shrug Behind The Back is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Barbell Shrug Behind The Back go in a workout?

Late — the Barbell Shrug Behind The Back is isolation work, so it follows your compounds. Supersetting it with Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip cuts session time without extra rest.

Similar exercises

Leverage Shrug Machine Scapular Pull-Up Bodyweight Barbell Shrug Barbell Cable Shrugs Cable Machine Calf-Machine Shoulder Shrug Machine Dumbbell Shrug Dumbbell