Step by step instructions, muscle activation and variants for the Barbell Behind-Back Wide Shrug.
The barbell behind-back wide shrug targets the upper trapezius with the bar held behind the body and a wide overhand grip. Holding the bar behind the hips changes the line of pull and emphasizes a slightly different portion of the trapezius compared to a standard front shrug.
The Barbell Behind-Back Wide Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
