The barbell behind-the-back shrug is an exercise targeting the traps. Having the bar behind you helps keep your shoulders pulled up and back, rather than rounded forward. It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.
Benefits
- Hits upper and mid traps more, but limits the weight used
- Works the shoulders and upper-back muscles secondarily
- Can increase difficulty by adding a pause at the top
- Type: Strength
- Main Muscle Worked: Traps
- Equipment: Machine
- Level: Beginner
Traps
Directions:
- Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
- Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
- Slowly return to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells, barbells, smith machines and pulley machines to perform shrugging motions.
Calf-Machine Shoulder Shrug Images
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