Barbell Shrug Behind The Back

What it is

This movement targets your trapezius muscles, commonly known as traps, helping to build strength and mass in your upper back and neck. You perform it by holding a barbell behind your back and shrugging your shoulders upwards. This isolation exercise also engages your forearms and middle back.

Technique tips

• Maintain straight arms throughout the movement to isolate your traps.
• Shrug your shoulders as high as possible, holding the peak contraction briefly.
• Breathe out as you elevate your shoulders, then inhale as you lower the weight.
• Use a grip slightly wider than shoulder-width for optimal activation.
• Consider wrist wraps if grip strength limits your trapezius work.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.