Barbell Shrug Behind The Back

A beginner strength exercise for the back and forearms, done with a barbell.

Movement guide

Barbell Shrug Behind The Back

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusBack · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Barbell Shrug Behind The Back demonstrated on the 3D figure

3D demoBarbell Shrug Behind The BackBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Snatch Shrug demonstrated on the 3D figure

3D demoSnatch ShrugIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Slowly return to the starting position as you breathe in.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Forearms.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Clean Shrug demonstrated on the 3D figure

3D demoClean ShrugBeginner · A barbell

Leverage Shrug demonstrated on the 3D figure

3D demoLeverage ShrugBeginner · Strength machine

Barbell Shrug demonstrated on the 3D figure

3D demoBarbell ShrugBeginner · A barbell

Calf-Machine Shoulder Shrug demonstrated on the 3D figure

3D demoCalf-Machine Shoulder ShrugBeginner · Strength machine

Middle Back Shrug demonstrated on the 3D figure

3D demoMiddle Back ShrugIntermediate · A dumbbell + A bench or box

Smith Machine Behind the Back Shrug demonstrated on the 3D figure

3D demoSmith Machine Behind the Back ShrugBeginner · Strength machine

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Questions people ask

What muscles does the Barbell Shrug Behind The Back work?

Mainly the back, with help from the forearms.

What equipment do I need for the Barbell Shrug Behind The Back?

A barbell.

Is the Barbell Shrug Behind The Back good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Snatch Shrug.

How do I make the Barbell Shrug Behind The Back harder?

Progress to the Snatch Shrug, or add load, range or slower lowering once your form is solid.