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How to do Barbell Shrug Behind The Back

Primary muscle: Back · Secondary: Shoulders, Forearms

BackIntermediateBarbellIsolation
Barbell Shrug Behind The Back start and end positionBarbell Shrug Behind The Back start and end position

Step-by-step

  1. Hold the bar behind your hips at shoulder width with palms facing back
  2. Stand tall, lift your chest, and brace your core
  3. Raise your shoulders straight up and slightly back
  4. Squeeze your shoulder blades for one second at the top
  5. Lower the bar back to the start under control

Coaching tip

Holding the bar behind you emphasizes the mid traps and stops the shoulders from rolling forward.

Caution

Skip this move or ask a professional first if you have pain or an injury in: neck, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

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