Back · Barbell
Barbell Behind the Back Shrug
How to do the barbell behind the back shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a barbell behind your glutes with an overhand, shoulder-width grip and arms straight. Shrug your shoulders straight up toward your ears, squeeze the traps at the top, then lower under control.
- 1Upper traps contracting as the shoulders rise straight up
- 2Bar dragging close along the back of your thighs and glutes
- 3Full squeeze at the top before a controlled lower
Common mistakes
- Rolling the shoulders instead of shrugging straight up
- Bending the elbows to help lift the bar
- Using momentum or jerking the weight up
Muscles worked
The barbell behind the back shrug mainly works the upper traps, with the forearms and mid traps assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsSupport
- LatsMinor
- Lower BackMinor
- Lower TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the barbell behind the back 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.