Behind the Back Shrug (Cable)
How to do it
Stand facing away from a low cable, gripping the handle behind your glutes with arms straight. Shrug your shoulders straight up toward your ears, then lower slowly back to a full stretch.
Setup
Attach a straight bar to a low pulley and stand facing away with the cable passing behind you. Grip the bar just outside hip width, arms straight, chest tall, and wrists neutral.
Where you should feel it
Across the upper traps as the shoulders rise, with the forearms holding the bar and the core keeping the torso upright. Do not roll the shoulders or bend the elbows.
When to use it
Use for trap hypertrophy with continuous cable tension and the load slightly behind the body. It works well in controlled sets of 10-15 reps.