Barbell Behind The Back Shrug
10 reps
Hold the bar behind you and shrug your shoulders straight up, then lower.
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TRAPS
Barbell Behind The Back Shrug
A trap-focused shrug with the barbell held behind your body rather than in front. Positioning the bar behind you helps keep your shoulders set back and can shift the emphasis across the upper traps. A simple isolation move for building trap size and strength.
How to do it
- 1
Stand with your feet about shoulder-width apart and a slight bend in your knees.
- 2
Grip the barbell behind you with both hands, palms facing backward.
- 3
Shrug your traps to lift the bar; it only needs to travel a few inches.
- 4
Squeeze and hold at the top for a moment.
- 5
Lower the bar slowly, keeping tension in your traps.
- 6
Keep your core tight, shoulders back and chest up throughout.