Barbell Shrug (behind the back)
The barbell shrug is an exercise targeting the traps (trapezius muscles). It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. Having the bar behind you helps keep your shoulders pulled up and back, rather than rounded forward. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.
BARBELL SHRUGS BENEFITS:
- Hits upper and mid traps more, but limits the weight used
- Works the shoulders and upper-back muscles secondarily
- Can increase difficulty by adding a pause at the top
Video Source: Broser Built
- Main Muscle Worked: Traps
- Secondary Muscles Worked: None
- Type: Strength
- Equipment: Barbell
- Mechanics: Isolation
- Force Type: Pull
- Level: Intermediate
STEP BY STEP GUIDE:
- Stand in front of a barbell with feet shoulder width apart.
- With palms facing backwards, bend and grasp the barbell slighly further than shoulder width apart.
- Holding the barbell parallel to the floor, breathe out as you raise your shoulders up in a shrug.
- Hold for 1 second and then breathe in as you relax your shoulders back down.
REPEAT FOR DESIRED REPS