Barbell Shrug Behind The Back
Performed in the behind-the-body position for greater stretch on the target muscle, this variation primarily targets your Traps, with support from Forearms, Middle Back. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Isolation · Pull
Primary muscles: Traps Secondary muscles: Forearms, Middle Back
How to perform Barbell Shrug Behind The Back
- Step 1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
- Step 2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
- Step 3. Slowly return to the starting position as you breathe in.
- Step 4. Repeat for the recommended amount of repetitions.
Frequently asked questions
Which specific muscles does the behind the back shrug target?
This variation primarily targets the upper and middle trapezius. Positioning the bar behind the body encourages greater scapular retraction and focuses tension on the mid-back fibers.
How do I prevent the barbell from hitting my glutes during the movement?
Maintain a slight forward lean at the hips and keep your chest up to create a clear path for the bar. Avoid pulling the bar into your lower back, focusing instead on a vertical shrug toward your ears.
What is a common mistake to avoid when performing this exercise?
Many lifters use excessive momentum or roll their shoulders in a circular motion, which increases joint stress. Focus on a controlled, vertical movement with a brief pause at the peak contraction.
What is a suitable alternative if the barbell feels awkward or restrictive?
Dumbbell shrugs held at the sides or slightly behind the midline offer a similar stimulus with a more natural range of motion. This allows for individual wrist and shoulder alignment adjustments.
What are the recommended sets and reps for building trap hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions using a weight that allows for a full range of motion. Higher repetitions are generally more effective for the traps to ensure time under tension.
Sample sets & reps for Barbell Shrug Behind The Back
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Traps exercises
- Cable Shrugs — cable
- Calf-Machine Shoulder Shrug — machine
- Dumbbell Shrug — dumbbell
- Kettlebell Sumo High Pull — kettlebell
- Leverage Shrug — machine
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