Barbell Behind The Back Shrug

Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.

Exercise Details

Level: Intermediate
Body Area: upper
Type: hinge

Required Equipment

Barbell

Target Muscle Groups

Primary

Trapezius

Secondary

Back

Setup

Stand with a barbell held behind your glutes using a pronated grip. Maintain a neutral spine and slight knee bend.

Instructions

1. Elevate your shoulders toward your ears as high as possible.
2. Squeeze the traps at the top.
3. Lower the bar slowly with control.
4. Keep your arms straight throughout.
5. Avoid rolling the shoulders.

Common Mistakes

1. Bending the elbows.
2. Jutting the chin forward.
3. Shrugging at an angle.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.