Barbell Shrug Behind The Back
The Barbell Shrug Behind The Back isolates the Traps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The forearms and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Shrug Behind The Back work?
The Barbell Shrug Behind The Back primarily works the Traps. Secondary muscles include the Forearms, Middle Back, which assist during the movement.
Is the Barbell Shrug Behind The Back good for beginners?
Yes, the Barbell Shrug Behind The Back is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Barbell Shrug Behind The Back?
You need barbell to perform the Barbell Shrug Behind The Back. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.