Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
Starting position
End position
How to Do Barbell Shrug Behind The Back
- 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.
Muscles Worked
Alternatives to Barbell Shrug Behind The Back
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
-
2
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
-
3
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
-
4
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
-
5
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
-
6
Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
-
7
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
-
8
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
-
9
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
-
10
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
Frequently Asked Questions
What muscles do barbell shrug behind the back work?
Barbell Shrug Behind The Back primarily works the traps. The forearms and upper back assist as secondary muscles.
What equipment do I need for barbell shrug behind the back?
Barbell Shrug Behind The Back uses barbell.
Barbell Shrug Behind The Back: is it suitable for beginners?
Yes. Barbell Shrug Behind The Back is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of barbell shrug behind the back?
Smith Machine Behind the Back Shrug, Barbell Shrug, Leverage Shrug train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell shrug behind the back reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell shrug behind the back can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Shrug Behind The Back with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.