Behind-the-Back Shrug
Primary
Back
Secondary
Forearms
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Behind-the-Back Shrug is a isolation pulling movement that primarily targets your back. Use for trap variety for optimal results.
Everything You Need to Know About the Behind-the-Back Shrug
The Behind-the-Back Shrug is a intermediate difficulty exercise that targets your Upper trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for trap variety for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Behind-the-Back Shrug work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Keep bar close.
- Control movement.