Barbell Behind the Back Shrug
Description
The behind the back shrug is a trap-building exercise where you hold a barbell behind your body at arm's length and shrug your shoulders straight up. The barbell behind the body shifts emphasis to the lower and middle traps compared to the front shrug, providing a unique stimulus for trap development.
Equipment Required
Barbell Behind the Back Shrug Instructions
- Set a barbell on a rack at hip height, or pick it up from the floor.
- Stand with the barbell behind you at arm’s length, gripping it with an overhand grip behind your hips.
- Stand tall. Pull your shoulders back and down. Brace your core.
- Shrug your shoulders straight up toward your ears.
- Squeeze your traps hard at the top. Hold for one to two seconds.
- Lower the bar under control.
- Keep your arms straight throughout — only your shoulders move.
- Use moderate weight. Maintain perfect upright posture.
Barbell Behind the Back Shrug Form & Visual
Barbell Behind the Back Shrug Benefits
- Targets the lower and middle traps
- Different stimulus than front shrugs
- Builds upper back thickness
- Useful for trap development
- Improves shoulder posture
- Easy to load progressively
Barbell Behind the Back Shrug Muscles Worked
- Trapezius (lower and middle fibers)
- Levator scapulae
- Rhomboids
- Forearms (grip)
