Behind-the-Back Shrug
Primary
Back
Secondary
Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Behind-the-Back Shrug
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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.
What muscles does the Behind-the-Back Shrug work?
Also targets: Forearms
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Step-by-step: Behind-the-Back Shrug
- 1
Hold barbell behind your back.
- 2
Stand in front of Smith machine or rack.
- 3
Grip bar at hip width.
- 4
Shrug shoulders straight up.
- 5
Squeeze at the top for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Behind-the-Back Shrug?
Hits traps differently.
Smith machine works well.
Shoulders back position.
Unique feeling for optimal results.
When to Use the Behind-the-Back Shrug
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.
Mistakes to watch for on the Behind-the-Back Shrug
Bar too far from body.
On pulling movements like the Behind-the-Back Shrug, this mistake typically means your arms are doing work that should come from your Upper trapezius. Initiate every rep by engaging your Upper trapezius first, then let your arms follow.
Rolling shoulders for optimal results.
Without proper shoulder positioning during the Behind-the-Back Shrug, your Upper trapezius can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Leaning forward which shifts the load incorrectly.
Loading more weight than you can control on the Behind-the-Back Shrug forces compensatory movement patterns that bypass your Upper trapezius. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Behind-the-Back Shrug?
Intermediate lifters looking to progress their training.
How to Program the Behind-the-Back Shrug
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.
What are good alternatives to the Behind-the-Back Shrug?
Other Variations
- Smith Machine Behind-Back Shrug
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.
This Exercise Is in Your Plan
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Safety Notes
- Keep bar close.
- Control movement.