WhatWorksWhat.
Traps

Behind-the-back Barbell Shrug

The squeeze is in the middle of the upper back, not just at the top of the shoulders.

Complexity · Lowhypertrophybeginner+Barbell
  • Rear delts
  • Traps
  • Traps - Middle traps
  • Traps - Upper traps
  • Upper traps
  • Middle traps
  • Lower traps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper traps

    Hit

    Shrugs, elevates scapula.

  • Middle traps

    Hit

    Retracts scapula - rows.

  • Lower traps

    Not hit

    Depresses scapula - Y-raises, overhead work.

The movement

Get it right, not roughly right.

Optimal form

5:17· Brian Schmitt Fitness

How to Perform Barbell Shrugs! Maximum Muscle Growth for the Traps! Technique and Form

Hanging arms

Top of shrug

Bar behind the body at the hips, palms back. Shrug straight up - the bar slides up the back of the legs and glutes. Pause, lower.

Common mistakes

  • Bar swinging away from the body.
  • Going too heavy - the leverage limits weight.

Where you should feel it

The squeeze is in the middle of the upper back, not just at the top of the shoulders.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains traps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Smith machine behind-back shrug

    Fixed bar path keeps it close.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Cross-body Shoulder Stretch

    Pull one arm across the body with the opposite hand at the elbow. Shoulder stays down - don't let it shrug. 30s per side.

    Rear deltsSide delts

  • Sleeper Stretch

    Lying on one side, shoulder under the body. Working arm bent at 90°, elbow in line with the shoulder. Use the other hand to press the working forearm down toward the floor. 30s per side.

    Rear delts

  • Upper Trap Stretch

    Sitting tall. Tilt one ear toward the same-side shoulder, use the same-side hand to gently weight the head. Opposite arm reaches down behind the back. 30s per side.

    Traps