TrapsIntermediate
Behind-the-Back Barbell Shrug
A barbell shrug with the bar held behind the body. The bar position encourages the shoulders to move up and slightly back, emphasising the upper and middle traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.