Barbell Behind The Back Shrug
The barbell behind the back shrug is a strength exercise that targets the upper and middle trapezius muscles by elevating the shoulders with the load positioned behind the glutes. This variation promotes better posture by encouraging scapular retraction and reducing the tendency to round the shoulders forward.
Since the trapezius muscles are frequently active during stabilization in other lifts, our AI analyzes your overall training volume and recovery data (HRV and sleep) to optimize volume and prevent overtraining the neck and upper back. By tracking your RPE and weight lifted, the app ensures you are loading the movement heavily enough to stimulate growth while avoiding the momentum often used to cheat reps. If you report shoulder impingement or pain with standard front-loaded shrugs, the system remembers this association and can suggest this behind-the-back variation to open up the chest and improve scapular positioning.
Form Cues
- Stand tall with your chest up and feet shoulder-width apart.
- Hold the barbell behind your glutes with an overhand grip.
- Squeeze your shoulder blades slightly together before lifting.
- Drive your shoulders straight up toward your ears.
- Pause at the top for a distinct contraction before lowering slowly.
- Don't jut your head forward as you lift.
- Don't bend your elbows to curl the weight up.
- Don't roll your shoulders forward or backward.
- Don't bounce the barbell off your glutes to generate momentum.
- Don't let your lower back hyperextend.
Common Mistakes
- Rolling the shoulders
- Jutting the chin forward
- Bending the elbows
- Using excessive momentum
- Bouncing the bar off the glutes
Muscles Worked
This exercise primarily builds mass and strength in the upper trapezius while significantly engaging the middle trapezius due to the rear arm position. The unique angle forces a degree of scapular retraction, helping to pull the shoulders back for better posture, while the forearms work isometrically to maintain your grip on the barbell.
Primary
Secondary
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