FitCi
Barbell Shrug Behind The Back is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders, forearms. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the bar behind your hips at shoulder width with palms facing back
- Stand tall, lift your chest, and brace your core
- Raise your shoulders straight up and slightly back
- Squeeze your shoulder blades for one second at the top
- Lower the bar back to the start under control
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Pull-Up, Chin-Up, Lat Pulldown
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.