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Traps Neck · Intermediate

Barbell Behind-the-Back Shrug

Behind-the-back barbell shrug using straight vertical shoulder elevation with the elbows extended.

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Barbell Behind-the-Back Shrug demonstration

Exercise overview

Training details

Traps NeckUpper BackForearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with the bar held behind the thighs, arms straight, chest open, and hands set at a comfortable width.
  2. 02Brace the trunk and let the shoulder blades sit naturally before each rep instead of rolling them forward to start.
  3. 03Lift the shoulders straight up toward the ears while the elbows stay locked and the bar remains close behind the body.
  4. 04Pause briefly at the top to contract the upper traps, and avoid swinging the torso or circling the shoulders.
  5. 05Lower the shoulders slowly back to neutral and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Machine Behind the Back ShrugRelated variationBarbell ShrugsRelated variationSmith Machine ShrugRelated variationBarbell Snatch Grip Shrug

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Bar ShrugsComparable substituteTrap Bar ShrugComparable substituteBand Pull-ApartComparable substituteProne W Raise

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