Barbell Behind The Back Shrug
- Zielmuskel
- Trapezius Upper Fibers
- Synergistenmuskeln
- Levator Scapulae
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell behind the back shrug is an isolation exercise that targets the upper trapezius (the upper traps along the top of your shoulders), with the levator scapulae assisting. Holding the bar behind your body against the glutes keeps the bar path close to your spine, hitting the traps from a slightly different angle than a standard front shrug.
Barbell Behind The Back Shrug: So führst du sie aus
- 1Set a loaded barbell on a rack at roughly mid-thigh height, or deadlift it up and step back so the bar rests behind your body.
- 2Stand tall with the bar behind you, gripping it slightly wider than shoulder-width with an overhand grip and your palms facing back.
- 3Let your arms hang straight, resting the bar lightly against your glutes and upper hamstrings, with your shoulders relaxed downward.
- 4Brace your core, keep your chest up, and look straight ahead with a neutral spine.
- 5Shrug your shoulders straight up toward your ears, keeping your arms straight and letting the upper traps do the work.
- 6Pause briefly at the top and squeeze your traps without rolling your shoulders.
- 7Lower the bar under control back to the starting position, feeling a full stretch through the top of your shoulders.
- 8Complete your reps, then set the bar back on the rack or lower it safely to the floor.
Technik-Tipps
- Move the bar straight up and down only — the shrug is a vertical movement, so avoid rolling your shoulders forward or backward.
- Keep your arms fully extended and relaxed; bending the elbows turns the lift into a row and takes tension off the traps.
- Use lifting straps if your grip gives out before your traps do, so you can train the upper trapezius to fatigue.
- Pause and squeeze at the top of each rep for a full second to maximize trap contraction.
- Set safety pins or use a rack to load and unload the bar so you are not deadlifting heavy weight into position every set.
Häufige Fehler
- Rolling the shoulders in circles instead of shrugging straight up, which adds shear stress to the shoulder joints without working the traps any harder.
- Bending the elbows to heave the weight, which recruits the arms and back and removes tension from the upper trapezius.
- Using too much weight and cutting the range short, so the traps never fully contract or stretch and the rep does little.
- Jerking the bar with the lower back or bouncing through the bottom, which strains the spine and turns a controlled isolation move into momentum.
- Letting the head jut forward to chase the bar, which loads the neck instead of keeping the work in the traps.
Häufig gestellte Fragen
What muscles does the barbell behind the back shrug work?
It primarily targets the upper trapezius — the upper traps that run across the top of your shoulders — with the levator scapulae at the side of the neck assisting.
How is a behind the back shrug different from a regular shrug?
Holding the bar behind your body keeps the bar path closer to your spine and your shoulders pulled back, hitting the upper traps from a slightly different angle than a front shrug, where the bar hangs in front.
How wide should my grip be?
Slightly wider than shoulder-width with an overhand grip works well, letting the bar clear your glutes as you shrug straight up. Lifting straps help if your grip fails before your traps do.
How many sets and reps should I do?
For building the upper traps, 3 to 4 sets of 10 to 15 reps is a sensible default. Use a weight you can move straight up with a controlled pause at the top, not one that forces you to roll or jerk.
Is the barbell behind the back shrug good for beginners?
Yes — it is a simple vertical movement, but start light to groove a clean straight-up shrug and avoid loading the bar so heavy that you bend your elbows or yank with your lower back.
