Back · Barbell
Barbell Back Wide Shrug
How to do the barbell back wide shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with a barbell behind your thighs, gripping it with a wide overhand grip. Shrug your shoulders straight up while drawing the shoulder blades together, squeeze at the top, then lower the bar slowly. Holding the bar behind the body emphasizes the upper and mid traps.
- 1Feel your upper traps lift while the mid back squeezes the shoulder
- 2blades together
- 3Keep the bar close to the back of your thighs as you shrug
- 4Hold the top contraction briefly before lowering slowly
Common mistakes
- Avoid rolling the shoulders; shrug straight up and down
- Do not lean forward or swing the bar with momentum
- Avoid letting the bar drift away from your body
Muscles worked
The barbell back wide shrug mainly works the upper traps, with the mid traps assisting.
- Upper TrapsPrimary
- Mid TrapsSupport
- ForearmsMinor
- Lower TrapsMinor
- Rear DeltsMinor
Kovo programs the barbell back wide shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.