Barbell Shrug Behind The Back

The Barbell Shrug Behind The Back is a beginner barbell exercise that works the Traps, Forearms, Arms, Back. Follow the steps below or watch the demonstration.

How to do the 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.

Recommended sets & reps

← More Traps exercises

Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.