Behind The Back Barbell Shrugs

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s)
Equipment Barbell
Emphasis Isolation
Type Pull

Behind The Back Barbell Shrugs Instructions

  • Position your feet just inside shoulder-width,
  • With a barbell positioned behind you, stand straight and grip a barbell a little wider than shoulder-width, your palms facing away from you.
  • Make sure to keep your core braced and engaged, not letting your low back arch excessively.
  • Maintain an upright chest from start to finish. Don't let your shoulders round.
  • Lift (shrug) your shoulders straight up, think about bringing your traps to your ears. Quickly pause to hold the contraction.
  • Release and lower the bar to the starting position.


  • Focus on the isolation of the traps.
  • Keep the bar as close to your center-of-gravity as possible. 
  • Refrain from using your arms to pull the bar up. The arms are merely a lever for your traps. 
  • Don't use momentum or excess movement to elevate the bar. 
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