Behind-the-Back Shrug
Muscle Groups: Traps
Behind-the-Back Shrug focuses on Traps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Behind-the-Back Shrug with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a barbell or dumbbells behind your back with both hands.
- 2
Lift your shoulders up towards your ears by squeezing your traps, keeping your arms straight and relaxed.
- 3
Pause briefly at the top, then slowly lower your shoulders back to the starting position.
Tips for Success
These tips will help you perform Behind-the-Back Shrug safely and effectively while maintaining proper form.
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Keep your back straight and avoid leaning forward to prevent strain on your spine.
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Ensure your grip is firm on the weights and wrists are aligned to avoid injury.
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Do not overextend your shoulders; only raise them as high as you can while maintaining control.
Secondary Muscles
While Behind-the-Back Shrug primarily targets Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Behind-the-Back Shrug, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Behind-the-Back Shrug, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
