Back
The main muscle group listed for this exercise.
Exercise guide
Barbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Barbell Shrug Behind The Back also involves arms.
Strength
Movement pattern: general. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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A three-day split that spreads total weekly work across three full-body sessions.
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Barbell Shrug
Barbell Shrug is a beginner-friendly back exercise performed with a barbell.
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View exerciseClean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shrug
Dumbbell Shrug is a beginner-friendly back exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Shrug Behind The Back.
What muscles does Barbell Shrug Behind The Back work?
Barbell Shrug Behind The Back primarily trains the back and also involves the arms.
Is Barbell Shrug Behind The Back beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Barbell Shrug Behind The Back?
This variation uses a barbell.
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