Primary
Back
Secondary
Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Behind-the-Back Shrug could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Behind-the-Back Shrug could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Behind-the-Back Shrug as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Behind-the-Back Shrug. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Behind-the-Back Shrug is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.