Barbell Behind Back Shrug
Barbell shrug variation held behind the body that targets upper, middle, and lower trapezius to build upper back strength and improve posture; emphasizes scapular retraction for better activation.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps, Lower Traps
Forearms
4/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Grip barbell behind your body with pronated hands wider than shoulders, arms extended.
- Shrug shoulders straight up toward ears.
- Squeeze traps at the top and hold briefly.
- Lower shoulders slowly to full stretch.
- Keep arms straight throughout.
- Maintain upright posture and engaged core.
- Repeat for reps without momentum.
Coaching Tips
Form Cues
- Pull shoulders back and down.
- Lead with traps, not arms.
- Keep chin tucked.
- Engage core tight.
- Avoid shoulder rolling.
Breathing
Exhale as you shrug up; inhale as you lower.
Tempo
2-1-2
Range of Motion
Elevate shoulders fully to ears without rolling; lower until scapulae depress completely below starting position.
Safety
Safety Notes
- Start with light weight to master form.
- Avoid if acute shoulder or neck pain.
- Use wrist wraps if grip fails.
- Consult professional for posture issues.
Spotting
Not typically needed; use rack safeties for heavy loads if setup requires.
Common Mistakes
- Using momentum to jerk the bar.
- Rolling shoulders forward or back.
- Bending elbows to lift.
- Letting head tilt.
- Arching lower back.
When to Avoid
- Shoulder impingement
- Neck strain
- Lower back issues
Flexibility Needed
- Adequate shoulder elevation
- Neutral spine mobility
Build Up First
- Basic grip strength
- Proper standing posture
Also known as
Behind the Back Barbell Shrug, Rear Barbell Shrug, Barbell Trap Shrug Behind Back
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