Liftsmith

Behind-the-back shrug

A isolation exercise for the traps, with help from the rear delts, forearms. Equipment: barbell and squat rack.

Orbit
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WorksTrapsRear deltsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Take the bar from the rack behind you, hands at hip width.
  2. Shrug up and slightly back
  3. Lower slowly

Muscles worked

Behind-the-back shrug: 3D figure mid-rep with the traps highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all behind-the-back shrug alternatives.

More traps exercises

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