Hominin · exercise
Barbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner strength exercise using barbell. It works the traps, with help from the forearms and middle back.
beginnerbarbellpull movementisolationstrength
- Main muscles
- traps
- Also works
- forearms, middle back
How to do it
- 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.
- 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.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Barbell Shrug · barbell, beginner
- Cable Shrugs · cable, beginner
- Calf-Machine Shoulder Shrug · machine, beginner
- Dumbbell Shrug · dumbbell, beginner
- Leverage Shrug · machine, beginner
- Scapular Pull-Up · other, beginner
- Smith Machine Behind the Back Shrug · machine, beginner
- Smith Machine Upright Row · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).