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Barbell Behind-the-Back Shrug
- 1 - Stand upright with your feet shoulder-width apart and a barbell resting behind you at arm's length, just below your glutes.
- 2 - Grip the barbell with an overhand grip (palms facing backward), hands slightly wider than shoulder-width apart.
- 3 - Keep your chest up, shoulders back, and maintain a neutral spine throughout the movement.
- 4 - Without bending your elbows, shrug your shoulders straight up toward your ears as high as possible.
- 5 - Hold the contraction at the top for 1-2 seconds, squeezing your traps fully.
- 6 - Slowly lower your shoulders back down to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions.
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