Barbell Behind The Back Shrug
This movement targets the upper back and trapezius from a slightly different angle because the barbell is behind your body.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart and hold the barbell behind your body. Bend your knees slightly and brace your core.
- 02
Grip the barbell behind your body with an overhand grip, using a shoulder-width or slightly wider grip. Keep your chest up and your back neutral.
- 03
Raise your shoulders straight up toward your ears without bending your elbows or rounding your shoulders. Squeeze briefly at the top.
- 04
Lower your shoulders under control to a full stretch and return for the next rep, keeping the barbell's path behind your body.
How to get started at the gym
§ 03 · SisuLiftBarbell Behind The Back Shrug is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your chin in a neutral position and avoid rolling your shoulders forward and backward. Use lifting straps if needed so your grip does not limit the load.
This movement targets the upper back and trapezius from a slightly different angle because the barbell is behind your body.
More exercises: Neck
§ 05 · Same muscles
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