Barbell Shrug Behind The Back

A variation of the traditional barbell shrug that targets the trapezius muscles with an emphasis from a different angle.

Instructions

• Stand with your feet shoulder-width apart and hold a barbell behind your back with a pronated (palms down) grip.
• Keep your back straight and your head up.
• Lift your shoulders as high as possible, hold for a moment, then lower back to the starting position.

Common Mistakes to Avoid

• Using momentum to lift the bar instead of relying on muscle contraction.
• Bending the elbows which reduces the effectiveness of the isolation.
• Not keeping the back straight, which can lead to strain.

Additional Information