Barbell Shrug Behind The Back
The Barbell Shrug Behind The Back is a beginner barbell exercise that works the Traps. Follow the steps below.
Target musclesTraps
EquipmentBarbell
LevelBeginner
How to do the Barbell Shrug Behind The Back
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.