Behind-The-Back Barbell Shrugs
Stand in front of a loaded barbell racked low or place a barbell on the floor behind you. Grip the bar with a pronated grip at shoulder width with the bar hanging behind your glutes. Stand tall and shrug your shoulders straight up, pause briefly, and lower under control. The bar position behind the body biases the lower traps and back.
How it is executed
- Stand in front of a loaded barbell racked low or place a barbell on the floor behind you.
- Grip the bar with a pronated grip at shoulder width with the bar hanging behind your glutes.
- Stand tall and shrug your shoulders straight up, pause briefly, and lower under control.
- The bar position behind the body biases the lower traps and back.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Barbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
