Behind The Back Barbell Shrug: How-to, Tips & More
The Behind The Back Barbell Shrug is a beginner isolation exercise for your traps. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Traps
Primary
How to do the Behind The Back Barbell Shrug
- Hold a barbell behind your back with an overhand grip, arms straight.
- Shrug your shoulders straight up toward your ears.
- Hold for a second at the top.
- Lower slowly.
Behind The Back Barbell Shrug tips
- Do not roll your shoulders. Straight up and down.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Behind The Back Barbell Shrug alternatives
More traps exercises
Frequently asked questions
What muscles does the Behind The Back Barbell Shrug work?
The Behind The Back Barbell Shrug mainly works your traps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Behind The Back Barbell Shrug good for beginners?
Yes. The Behind The Back Barbell Shrug is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Behind The Back Barbell Shrug?
You need barbell.
Add Behind The Back Barbell Shrug to your program
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