Barbell Shrug Behind The Back

Barbell Shrug Behind The Back is a strength – rear-loaded scapular elevation exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Forearm gripping muscles, Rhomboids and middle trapezius
Exercise type: Strength – rear-loaded scapular elevation

Exercise technique

Setup
Grasp the bar behind you from a safe rack height.
Grip
Set your hands slightly wider than shoulder width with palms facing backward.
Stance
Hold the bar behind your hips and balance upright.
Arms
Keep your elbows straight and wrists natural.
Lift
Raise your shoulders directly upward.
Pause
Pause briefly without pressing the bar into your lower back.
Lower
Lower your shoulders under control and return the bar safely to the rack.

Key technique points

Hold the bar at a comfortable distance behind you.
Do not roll your shoulders.
Do not curl your elbows backward.
Do not jut your head forward.
Keep your knees still.
Set rack height beforehand.

Common mistakes

Rolling the shoulders backward

Do not make shoulder circles because the bar is behind you.

Bending the elbows

Do not curl the weight above your hips with your arms.

Folding forward

Do not bend your torso forward to make room for the bar.

Rubbing the bar against the hips

Do not force contact and interrupt vertical shoulder movement.

Bouncing through the knees

Do not lift the bar with leg momentum.

Dropping backward

Do not release the shoulder descent uncontrolled and swing the rear load.

Frequently asked questions