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Exercise guide
Behind the Back Barbell Shrug
A shrug variation with the barbell held behind the body, targeting the trapezius.
What this exercise works
- Muscles
- trapezius · forearm flexors · rhomboids
- Goals
- hypertrophy
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a barbell behind your back with an overhand grip.
- Keep your arms straight and chest up.
- Shrug your shoulders straight up toward your ears.
- Pause and squeeze at the top.
- Lower under control and repeat.
Technique cues and common mistakes
- Lift straight up and down without rolling the shoulders.
- Avoid bending your elbows to heave the weight higher.
- Stand tall with a neutral neck and look straight ahead.