Behind-the-Back Shrug
Muscle Groups: Traps
Behind-the-Back Shrug focuses on Traps, with Forearm 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 tall with a barbell held behind your back using an overhand, shoulder-width grip.
- 2
Keep your arms extended and the barbell resting against your glutes.
- 3
Elevate your shoulders straight up towards your ears, squeezing your trapezius muscles.
- 4
Slowly lower your shoulders back to the starting position, allowing them to fully relax.
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 Forearm . 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.
