Posted on 13 Comments

Barbell Shrug Behind The Back

Barbell Shrug Behing 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.

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 :D
      You´re going to love this, it really burns ;)
      Big hug, Chape

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

      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 :D 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 :P

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

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

      8. You drink too much :P 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.

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