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Traps and neck

Behind the Back Shrug

The Behind the Back Shrug is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 65%, mid traps 15% and forearm flexors 8%.

Also known as: barbell shrug behind back

Level: BeginnerEquipment: BarbellSingle-joint (isolation)
Behind the Back Shrug demonstration

How to do it

  1. Set a barbell in a rack at about hip height and stand with your back to it.
  2. Reach back and grip the bar overhand about shoulder width, then lift it from the rack.
  3. Stand tall with the bar resting against the back of the thighs, arms straight.
  4. Shrug the shoulders straight up toward the ears.
  5. Lower the shoulders slowly until the arms hang long again.

Tips

  • Holding the bar behind the body pulls the shoulders back and brings in more of the mid traps.
  • Keep the arms straight: the elbows do not bend.
  • Pause for a moment at the top.

Common mistakes

  • Rolling the shoulders in circles.
  • Bending the elbows to lift the bar.
  • Leaning forward so the bar drags down the legs.

Muscles worked by the Behind the Back Shrug

  • Upper traps Primary65%
  • Mid traps Secondary15%
  • Forearm flexors Minor8%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The bar behind pulls the shoulders back into retraction. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Behind the Back Shrug alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Behind the Back Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Behind the Back Shrug good for beginners?

Yes. The Behind the Back Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Behind the Back Shrug?

For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.

How do you make the Behind the Back Shrug harder?

Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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