Primary
Back
Secondary
Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Behind-the-Back Shrug
MySetPlan shows you when to use Behind-the-Back Shrug, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Behind-the-back shrugs hold the barbell behind your glutes rather than in front. This position naturally pulls your shoulders back, potentially hitting the traps at a slightly different angle. Many feel this emphasizes the mid-trap more than standard shrugs.
When to use it
Use for trap variety for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
A Smith machine makes this variation much easier to perform safely. Keep the bar touching your glutes throughout—if it drifts away, you are leaning forward. Smaller range of motion is normal.
Also targets: Forearms
See where Behind-the-Back Shrug fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Hold barbell behind your back.
Stand in front of Smith machine or rack.
Grip bar at hip width.
Shrug shoulders straight up.
Squeeze at the top for optimal results.
Lower with control for optimal results.
Hits traps differently.
Smith machine works well.
Shoulders back position.
Unique feeling for optimal results.
Use behind-the-back shrugs as a variation when standard shrugs feel stale or to emphasize mid-traps. Works well in a superset with front-hold shrugs for complete trap coverage. The Smith machine is your friend here.
Bar too far from body.
On an upper-body pulling movement like the Behind-the-Back Shrug, this mistake can shift work away from your Upper trapezius. Keep your torso stable and guide the load through the intended pulling path.
Rolling shoulders for optimal results.
Changing your shoulder position during the Behind-the-Back Shrug can redirect the movement away from your Upper trapezius. Use the shoulder-blade position described in the setup and keep the motion controlled.
Leaning forward which shifts the load incorrectly.
Loading more weight than you can control on the Behind-the-Back Shrug often creates compensations that shift work away from your Upper trapezius. Reduce the load until each rep follows the intended path.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
MySetPlan places Behind-the-Back Shrug inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Behind-the-Back Shrug — and builds them into a monthly program. Every set, every rep, planned out.
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Behind-the-Back Shrug
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Frequently Asked Questions About the Behind-the-Back Shrug
The Behind-the-Back Shrug primarily targets the Upper trapezius, making it an effective exercise for back development. Secondary muscles worked during the Behind-the-Back Shrug include Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Behind-the-Back Shrug is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Behind-the-Back Shrug, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Behind-the-Back Shrug typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Behind-the-Back Shrug include: Barbell Shrug, Dumbbell Shrug. These exercises target similar muscle groups as the Behind-the-Back Shrug and can be used as substitutes based on your equipment availability, gym setup, or training preferences.