strength
Barbell Shrug Behind The Back
Works the traps, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | traps |
| Secondary muscles | forearms, middle back |
| Mechanic | isolation |
| Force | pull |
| Level | beginner |
| Category | strength |
How to do it
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.