Barbell Behind The Back Shrug

Muscles worked

Setup

1. Stand with your back to a barbell resting on a power rack or the floor.
2. Grip the bar with an overhand grip (palms facing away from your body) slightly wider than shoulder-width.
3. Lift the bar and stand tall with your feet shoulder-width apart and a slight bend in your knees.
4. Position the bar so it hangs at arm's length behind your glutes with your chest out and shoulders back.

How to do it

1. Exhale and shrug your shoulders straight up toward your ears as high as possible without bending your elbows.
2. Hold the peak contraction for one second, focusing on squeezing your shoulder blades together.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 2-second eccentric tempo.
4. Maintain a very slight forward lean if necessary to allow the bar to clear your glutes during the movement.

Form checklist

• Keep your arms completely straight throughout the set; do not use your biceps to pull the weight.
• Move the shoulders strictly vertically; avoid the common mistake of rolling the shoulders in a circular motion.
• Keep your neck neutral and chin tucked; do not thrust your head forward as you shrug.
• Ensure your core is braced to prevent your lower back from arching excessively.

Pro tips

• Imagine trying to touch your traps to your ears to ensure a full range of motion.
• If the bar catches on your glutes, lean your torso forward by 5-10 degrees to create a clear vertical path for the barbell.
• Use lifting straps for heavier sets so that your grip strength doesn't become the limiting factor for trap development.

Make it harder

• Implement a 3-second isometric hold at the top of every repetition to maximize motor unit recruitment.
• Perform '1.5 reps' by shrugging to the top, lowering halfway, shrugging back to the top, and then lowering all the way down.

Frequently asked

What muscles does the barbell behind the back shrug work?

The barbell behind the back shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the barbell behind the back shrug?

The barbell behind the back shrug uses barbell.

Is the barbell behind the back shrug good for beginners?

The barbell behind the back shrug is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius