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.
BACK · PULL
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.
Put it to work in Kaizer
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Glossary and calculators
1RM (one-rep max)The 1RM is the heaviest load a person can lift once in a given exercise with correct technique.Minimum effective volume (MEV)Minimum effective volume is the smallest number of weekly sets near failure that still produces adaptation in a muscle.Price per sessionHow much to charge per session
