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Behind-the-Back Shrug guide
The Behind-the-Back Shrug is a intermediate-level isolation barbell exercise that primarily targets the Trapezius (Upper). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the behind-the-back shrug work?
The Behind-the-Back Shrug primarily trains the Trapezius (Upper), with the traps as the target group. Train it as part of a balanced traps routine.
How do you do the behind-the-back shrug?
To do the Behind-the-Back Shrug: set up at the barbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your traps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the trapezius (upper); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the barbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your traps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the trapezius (upper).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common behind-the-back shrug mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Behind-the-Back Shrug alternatives
Behind-the-Back Shrug FAQ.
What muscles does the Behind-the-Back Shrug work?
The Behind-the-Back Shrug primarily targets the Trapezius (Upper), training the Traps as the main muscle group.
Is the Behind-the-Back Shrug a compound or isolation exercise?
The Behind-the-Back Shrug is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Behind-the-Back Shrug?
You need a barbell. Difficulty is rated intermediate.
What are good alternatives to the Behind-the-Back Shrug?
Good traps alternatives include Barbell Shrug, Dumbbell Shrug, Smith Machine Shrug.
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