Movement overview

The Barbell Shrug Behind The Back is an exercise targeting the trapezius muscles, specifically focusing on the upper traps. This exercise involves holding a barbell behind your back and shrugging your shoulders upward, which helps in building strength and size in the upper back and neck area.

Step-by-step cues

1. Stand with your feet shoulder-width apart and hold a barbell behind your back using an overhand grip.
2. Keep your arms extended straight down and maintain a slight bend in your elbows.
3. Engage your core and keep your back straight throughout the movement.
4. Lift your shoulders as high as possible towards your ears in a shrugging motion.
5. Pause briefly at the top of the movement, squeezing your trapezius muscles.
6. Slowly lower your shoulders back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that you are using a weight that allows you to perform the exercise with proper form.
• Focus on moving only your shoulders during the shrug; avoid using your arms to lift the barbell.
• Keep your head in a neutral position and avoid looking down or up excessively.
• Maintain a controlled pace throughout the exercise to maximize muscle engagement.
• Breathing is important: exhale as you lift your shoulders and inhale as you lower them.
• Avoid rolling your shoulders; the movement should be strictly up and down.