Posted on

Barbell Shrug Behind The Back

This is an excellent exercise for your traps, and I like it very much because I don´t need a heavy weight to feel the burn.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back with palms facing back. Your hands should be a little wider than shoulder width apart.

Exhale as you raise your shoulders up as far as you can go. Hold there for a second.

Inhale and return to the starting position.


NOTICE: Do not lift the barbell by using your biceps. The arms should remain stretched out at all times.

Do you want to gain muscle or lose fat this month?


Dreams don´t work unless you do, remember? Add to your calendar for free and get fit from home!

13 thoughts on “Barbell Shrug Behind The Back

  1. Chape!
    Happy Tuesday to you!
    I have seen this exercise performed before on YouTube, I have done barbell shrugs (and I like them) but have never done them behind the back before. The tip at the end was very helpful, I will be giving this exercise a try the next time I am at the gym. Thank you


    1. Shay-lon! Happy Tuesday to you too 😀
      You´re going to love this, it really burns 😉
      Big hug, Chape

      1. Maybe I don’t want to feel the burn Chape, lol 😀

      2. Who are you and what have you done to Shay-lon!!!???

      3. Lmao! This is none of your business! ha. she is in a better place now! >.< muahahahah

      4. Hahahaha!! Let me guess, she is on the beach drinking margaritas 😀 I want too :p

      5. If I told you that, then it would seem like she is hardly working and we all know, Shay is a hard worker 😛

      6. I think you´re overthinking 😀 Where´s my margarita?

      7. You don’t get one! lol they sold out hahaha

      8. You drink too much 😛 LOL

      9. As long as you don’t make anyone else aware, I am okay with that! lol

      10. Hahahaha! Last time I mention it 😉

  2. Made famous by the great Lee Haney. I rarely do shrugs these days since I feel over development can take away from your width and become more activated during back and shoulder exercises making the targeted muscle work less.

I´d love to know what you think