Shrug Behind The Back (Barbell)

A traps isolation movement where the barbell is held behind the body, providing a different angle of activation.

Instructions

1. Stand upright with feet at shoulder width, holding a barbell behind your back at arm’s length.
2. Use a pronated grip (palms facing backward) with hands positioned slightly wider than shoulder width.
3. Keep your arms straight throughout the movement.
4. Maintain an upright posture with a neutral spine and slight forward gaze.
5. Elevate your shoulders upward as high as possible using your traps muscles.
6. Squeeze your traps firmly at the top of the movement for a brief pause.
7. Slowly lower your shoulders back to the starting position in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• This variation allows you to shift focus slightly more to the posterior traps.
• Keep your arms completely straight and extended throughout the movement.
• Avoid shrugging with momentum; use controlled, deliberate movements.
• The movement should be purely vertical elevation of the shoulders.
• This position may feel awkward initially but provides excellent traps engagement.
• Use this variation to add variety to your trap training routine.