Barbell Shrug Behind The Back
How to do the Barbell Shrug Behind The Back
- 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.
How to program the Barbell Shrug Behind The Back
Sets and reps
As an isolation movement, the Barbell Shrug Behind The Back is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Barbell Shrug Behind The Back is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Shrug Behind The Back work?
The Barbell Shrug Behind The Back primarily targets the Traps. It also recruits the Forearms, Middle Back as supporting muscles.
What equipment do I need for the Barbell Shrug Behind The Back?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Barbell Shrug Behind The Back should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
