Barbell Behind The Back Shrug
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set the bar in a rack at about mid-thigh height and stand with your back to it.
- Reach behind you, take the bar with an overhand grip at about shoulder width, then step forward and stand tall with it against the backs of the thighs.
- Shrug the shoulders straight up toward your ears, keeping the arms straight.
- Pause, then lower under control.
FORM TIPS
- Keep the bar touching the backs of the legs. Letting it drift away pulls the shoulders forward and takes the work off the traps.
TARGET MUSCLES
Primary
- Traps
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.