Barbell Behind-The-Back Shrug
Bar rests behind the thighs with palms facing backward.
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Shrug · Standing
- Tracks
- Weight & Reps
Works
Traps Back Forearms Rhomboids
How to do it
- Stand upright with feet shoulder-width apart holding a barbell behind your back.
- Grip the bar with palms facing backward slightly wider than shoulder width.
- Keep your arms fully straight and locked throughout the movement.
- Elevate your shoulders straight up toward your ears as high as possible.
- Pause briefly at the top to maximize muscle contraction.
- Lower the bar slowly back to the starting position under control.
Common mistakes
- Bending the elbows to turn the move into a row.
- Rolling the shoulders forward instead of shrugging straight up.
- Using momentum or bouncing the weight to gain height.
- Looking up excessively which compresses the cervical spine.
Safety
Avoid hyperextending the neck by looking up while lifting heavy loads.
Tips
- Imagine trying to touch your ears with your shoulders.
- Keep your chin slightly tucked to avoid neck strain.
- Focus on vertical movement only, not rolling the shoulders.
Details
- Base movement
- Shrug
- Load position
- At the sides
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Wide
- Body position
- Standing
- Stance
- Shoulder-width
