Behind the Back Shrug (Barbell)
Also called BB Shrug Behind The Back, Barbell Shrug Behind The Back, Shrug Behind The Back (Barbell)
How to do it
Stand up straight with your feet at shoulder width, holding a barbell behind you with a pronated grip. Shrug your shoulders straight up toward your ears, then lower them back down under control.
Setup
Stand tall with the bar resting behind your thighs and grip it just outside hip width, palms facing back. Keep the arms straight, wrists neutral, ribs stacked, and bar close to the body.
Where you should feel it
Across the upper traps as the shoulders rise, with the forearms supporting the grip and the core keeping the torso still. Do not roll the shoulders or turn the rep into an upright row.
When to use it
Use for progressively loaded trap strength and hypertrophy with the bar slightly behind the body. It fits controlled sets of 6-12 reps when shoulder comfort allows the position.