Barbell Shrug Behind The Back
Hold the barbell behind your back with a pronated grip and shrug the shoulders up. Arms stay extended throughout; the shoulders do the lifting, not the biceps.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 7
Form sequence
01 · setup
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.
02 · shrug up · Key step
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.
03 · lower
Slowly return to the starting position as you breathe in.
04 · repeat
Repeat for the recommended amount of repetitions.
What's working
3D
- Upper Trapezius
Primary · 99 exercises
- Middle Trapezius
Primary · 164 exercises
- Lower Trapezius
Primary · 99 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Rhomboids
Secondary · 99 exercises
Open the full 3D atlas →
