Barbell Behind The Back Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Levator Scapulae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Behind-the-back Shrug
How to: Barbell Behind The Back Shrug
- Stand with your feet shoulder-width apart and grip the barbell with both hands in a comfortable position.
- Position the barbell behind your back, resting on your upper traps.
- Lift your shoulders towards your ears, squeezing your traps at the top.
- Pause for a moment at the top, then lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy, which can lead to injury.
- Not fully extending shoulders at the top of the movement.
- Using momentum instead of controlled lifting.
Modifications
- Use a lighter weight or perform without a barbell to practice the movement.
- Perform seated versions to reduce strain on the lower back.
Tips
- Engage your core to stabilize your torso during the lift.
- Ensure the barbell is securely positioned on your back.
- Lift with your shoulders rather than your arms to target the trapezius effectively.
Barbell Behind The Back Shrug Alternatives
Tags
trap muscles
shoulder workout
back strength
barbell
trapezius
upper back