LiftSetsLiftSets / Exercises / Barbell Shrug Behind the Back
Barbell Shrug Behind the Back
Works the traps. Helped by the forearms and middle back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
trapsforearmsmiddle back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears.
- Pause at the top, lower slowly.
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.
Other exercises for the traps
- Barbell Shrug
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log Barbell Shrug Behind the Back with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store