Barbell Shrug Behind The Back
Works the traps.
- Primary muscles
- Traps
- Secondary muscles
- Forearms, Middle back
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
- 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Traps exercises
- Barbell Shrug Barbell
- Clean Shrug Barbell
- Snatch Shrug Barbell