Barbell Shrug Behind The Back
About This Exercise
The Barbell Shrug Behind the Back is a strength exercise that targets the upper trapezius muscles. By positioning the barbell behind the body, it can help improve posture and shoulder stability through focused isolation of the traps.
1Setup
1. Stand upright with feet shoulder-width apart, chest up, and core braced. 2. Position a barbell behind your thighs. 3. Reach behind your back and grasp the bar with a pronated grip (palms facing backward), hands slightly wider than shoulder-width. 4. Stand fully upright, arms extended, holding the bar against your glutes/hamstrings. This is your starting position.
2Execution
1. Keeping your arms straight and torso rigid, exhale and lift your shoulders directly upward toward your ears in a controlled motion. 2. Hold the top contraction for 1-2 seconds, squeezing your traps. 3. Inhale and slowly lower your shoulders back to the starting position under control. Avoid rolling the shoulders or using leg drive for momentum.
Pro Tips
- Imagine pulling your shoulder blades straight up, not back.
- Keep your gaze forward and neck relaxed to avoid strain.
- Initiate the movement by thinking 'up' rather than 'back'.