Behind the Back Barbell Shrug

A shrug variation with the barbell held behind the body, targeting the trapezius.

How to do it

1. Stand holding a barbell behind your back with an overhand grip.
2. Keep your arms straight and chest up.
3. Shrug your shoulders straight up toward your ears.
4. Pause and squeeze at the top.
5. Lower under control and repeat.

Tips

• Lift straight up and down without rolling the shoulders.
• Avoid bending your elbows to heave the weight higher.
• Stand tall with a neutral neck and look straight ahead.

Muscles

Primary: Traps

Secondary: Forearm flexors, Rhomboids