# Behind-the-Back Barbell Shrug

URL: https://heatsy.app/ex/behind-the-back-barbell-shrug

Also known as: Barbell Behind-the-Back Shrug, Rear Barbell Shrug, Reverse Barbell Shrug, Barbell Back Shrug, Behind-the-Back BB 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](https://heatsy.app/ex/smith-behind-the-back-shrug)

## Alternatives

- [Barbell Shrug](https://heatsy.app/ex/barbell-shrug)
- [Dumbbell Shrug](https://heatsy.app/ex/dumbbell-shrug)
- [Smith Machine Shrug](https://heatsy.app/ex/smith-machine-shrug)