How to do Barbell Shrug Behind The Back

Muscles worked

Main: Traps. Also: Forearms, Lats.

Step by step

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.

Similar exercises

• Barbell Shrug
• Cable Shrugs
• Calf-Machine Shoulder Shrug
• Dumbbell Shrug
• Kettlebell Sumo High Pull
• Leverage Shrug

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.