LiftsmithBehind-the-back shrug alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the behind-the-back shrug, best matches first.
- Barbell shrugTrains the traps, same movement, needs barbell.
- Cable shrugTrains the traps, same movement, needs cable machine.
- Dumbbell shrugTrains the traps, same movement, needs dumbbells.
- Dumbbell shrugTrains the traps, same movement, needs dumbbells.
- Hex bar shrugTrains the traps, same movement, needs trap bar.
- Incline dumbbell shrugTrains the traps, same movement, needs dumbbells and adjustable bench.
- Incline Y raiseTrains the traps, same movement, needs dumbbells and adjustable bench.
- Incline Y raiseTrains the traps, same movement, needs dumbbells and adjustable bench.
- Smith machine shrugTrains the traps, same movement, needs smith machine.
- Wall slideTrains the traps, same movement, no equipment.
- Band shrugTrains the traps, same movement, needs resistance bands.
- Barbell upright rowTrains the traps, same movement, needs barbell.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
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