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Behind the Back Shrug
- 1 - Stand upright with your feet about shoulder-width apart and a barbell positioned behind your body at thigh level.
- 2 - Grip the bar with both hands slightly wider than hip-width, palms facing backward, and keep your arms straight.
- 3 - Brace your core, keep your chest lifted, and maintain a neutral spine without leaning forward or backward.
- 4 - Elevate your shoulders straight up toward your ears by contracting your traps, keeping your elbows extended throughout the movement.
- 5 - Pause briefly at the top and squeeze your upper traps without rolling your shoulders.
- 6 - Lower your shoulders back down in a controlled manner until you feel a stretch through the traps.
- 7 - Repeat for the desired number of repetitions.
