Step by step instructions, muscle activation and variants for the Barbell Behind the Back Shrug.
The barbell behind the back shrug is a trapezius exercise where the barbell is held behind the body, allowing a natural pulling angle that targets the upper and mid-trapezius without requiring the shoulders to round forward. This rear-hold position also reduces wrist strain compared to a standard front shrug.
Common mistakes content is coming soon.
The Barbell Behind the Back 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.