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Behind-the-Back Barbell Shrug
PullIsolationBarbellBeginner
Muscles worked
Front
Back
TrapsForearmsMiddle Back
Instructions
- 1Stand 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.
- 2Raise 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.
- 3Slowly return to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Behind-the-Back Barbell Shrug
The behind-the-back barbell shrug positions the load behind the body rather than in front, which slightly changes the pulling angle and can reduce bicep involvement compared to the classic shrug. It's an interesting variant for those who feel discomfort in the biceps or forearms during the traditional shrug.
check_circleBenefits
- check_circleDifferent pulling angle that varies the stimulus
- check_circlePotentially reduces bicep involvement
- check_circleGood alternative to the classic shrug
lightbulbExecution tips
- lightbulbUse wrist straps if grip becomes the limiting factor
- lightbulbKeep the arms extended throughout
- lightbulbRaise the shoulders as high as possible without rolling them
warningCommon mistakes
- warningUnstable bar position behind the back
- warningBending the elbows to assist the movement
- warningSwinging the torso to create momentum
helpFrequently asked questions
Is this exercise more technically difficult?expand_more
Yes, holding the bar behind the back demands more coordination; master the classic shrug first.
Should I alternate with the classic shrug?expand_more
It's a good idea to vary the stimulus and work the traps from different angles.
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