Barbell Shrug Behind The Back

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

Barbell Shrug Behind The Back: finishing position

Main muscles: Upper back
Also works: Forearms
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Barbell Shrug Behind The Back

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.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Shrug Behind The Back

Questions

What muscles does the Barbell Shrug Behind The Back work?

Mainly the upper back, with the forearms helping.

Is the Barbell Shrug Behind The Back good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Shrug Behind The Back?

Good alternatives that train the upper back: Barbell Shrug, Incline Bench Pull, Lying Cambered Barbell Row or Bent Over Barbell Row.

How many sets and reps of the Barbell Shrug Behind The Back should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).