Stand with feet shoulder-width apart, holding a barbell behind your back with a pronated grip. Keep your posture tall and core engaged.
Execution
Exhale and raise your shoulders towards your ears, focusing on contracting your traps. Pause and squeeze at the top, then inhale as you slowly lower back to the starting position. Repeat for the desired reps.
Equipment required
Barbell
Target muscles
Trapezius
More Detailed Information
Behind The Back Barbell Shrug
How to Do Behind The Back Barbell Shrugs:
Position: Stand with your feet shoulder-width apart. Hold a barbell behind your back with a pronated (palms facing back) grip.
Lift: Exhale and raise your shoulders towards your ears, focusing on contracting your trapezius muscles. Keep your arms straight.
Squeeze: At the top, pause and squeeze your traps for a second to fully engage the muscle.
Lower: Inhale and slowly lower your shoulders back to the starting position with control.
Repeat: Perform for the desired reps, maintaining good posture and control.
Behind The Back Barbell Shrug Benefits:
Targets Trapezius: Effectively isolates and strengthens the upper trapezius muscles.
Improves Posture: Strengthens the traps, helping to support the neck and shoulders for better posture.
Increases Trap Activation: The behind-the-back grip emphasizes different angles of the traps for greater muscle engagement.
Behind-the-back barbell shrugs are a great way to build upper back strength and improve neck and shoulder stability.
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