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Barbell Behind the Back Shrug

Barbell Behind the Back Shrug

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders
Shoulders
Muscle Activation
Back · Trapezius
80%
Deltoids
20%
Equipment
Barbell
Setup / Starting Position
  • Stand with your feet shoulder-width apart and hold a barbell behind your back with an overhand grip, hands slightly wider than shoulder-width apart.
  • Keep your knees slightly bent and chest lifted throughout the exercise.
Exercise Position
  • Allow the barbell to hang down behind your back with your arms fully extended.
  • Keep your shoulders pulled down and back.
Form & Performance
  • Inhale and elevate your shoulders towards your ears, shrugging the barbell upwards as high as possible.
  • Exhale and lower your shoulders back down to the starting position with control.