Barbell Back Wide Shrug
Description
The barbell back wide shrug holds the barbell behind your body at hip level with a wide overhand grip. The behind-the-back position changes the angle of pull from a standard front shrug, hitting the lower traps and rhomboids more directly. The wide grip increases middle trap involvement.
Equipment Required
Barbell Back Wide Shrug Instructions
- Stand with your back to a barbell on a low rack or held at hip level.
- Reach behind you and grip the bar with a wide overhand grip.
- Stand upright with the bar resting against the back of your thighs.
- Brace your core and stand tall.
- Pull the bar slightly away from your body for tension.
- Shrug your shoulders straight up toward your ears.
- Hold the squeeze for one count at the top.
- Lower the bar back down with control.
Barbell Back Wide Shrug Form & Visual
Barbell Back Wide Shrug Benefits
- Targets lower traps and rhomboids
- Behind-the-back position changes pull angle
- Wide grip emphasizes middle traps
- Builds full trap development
- Useful for back posture work
- Different stimulus than standard shrugs
Barbell Back Wide Shrug Muscles Worked
- Trapezius (lower and middle fibers)
- Rhomboids
- Posterior deltoid
Barbell Back Wide Shrug Variations & Alternatives
- Behind The Back Barbell Shrug
- Barbell Wide Shrug
- Dumbbell Decline Shrug
- Cable Lying Shrug
