Behind-the-Back Barbell Shrug
A barbell shrug with the bar held behind the body. The bar position encourages the shoulders to move up and slightly back, emphasising the upper and middle traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a barbell in a rack at about mid-thigh height. Back up to it, grip it behind you overhand at shoulder width and step forward with arms straight.
Stand tall with the chest up.
Shrug the shoulders up and slightly back.
Pause at the top.
Lower slowly to a full stretch.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Shoulders up and back
Chest proud
Controlled tempo
Common mistakes
Bending the elbows
Leaning forward
Using too much load for full range
Safety notes
Unrack and rerack carefully since the bar is out of sight behind you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.