Behind-the-Back Barbell Shrug

Body region

• Back
• Shoulders
• Neck

Muscles

Main

• Trapezius

Helps

• Levator Scapulae
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar in a rack at about mid-thigh height.
2. Stand with your back to it, reach behind you and grip it overhand at shoulder width.
3. Lift the bar out and stand tall with arms straight behind your thighs.
4. Shrug your shoulders straight up as high as you can, then lower them slowly.

Cues

• Keep the arms straight; do not pull with the elbows.
• Stand tall and keep the chest up.
• Pause briefly at the top.

Common mistakes

• Leaning forward so the bar swings away from the legs.
• Rolling the shoulders forward or backward.
• Bouncing the reps with the knees.

Variations

• Smith Machine Behind-the-Back Shrug

Alternatives

• Barbell Shrug
• Dumbbell Shrug
• Smith Machine Shrug