Barbell Shrug Behind The Back

Also called behind the back shrug, rear barbell shrug and reverse shrug.

Works

Traps, plus forearms and upper back

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Slowly return to the starting position as you breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Bar behind the thighs, arms straight.
• Shoulders straight up to the ears.
• Hold the top 1 second.
• No rolling, no arm bend.

Common mistakes

• Rolling the shoulders.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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