Back / Beginner / Isolation (single joint)

Barbell Shrug Behind The Back

A barbell isolation exercise for the upper traps, with the forearms and upper back assisting.

At a glance

Primary

Upper traps

Secondary

Forearms & grip, Upper back (rhomboids, mid/lower traps)

Equipment

Barbell

Movement pattern

Shrug

Level

Beginner

Type

Back, Isolation (single joint)

How to do 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.

Open in the appGet started