How to Do the Barbell Shrug Behind The Back

Beginner · Barbell · Targets Traps, Forearms, Middle Back

How to perform it

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.

Muscles worked

The Barbell Shrug Behind The Back primarily targets your Traps, with support from your Forearms, Middle Back. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Barbell Shrug Behind The Back slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.