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Behind-The-Back Shrug | A Unique Trap Exercise

Updated: Dec 6, 2019

Behind-The-Back Shrug Exercise:

This unique, yet effective, exercise may be right for you! If you want to build some overall traps strength and size then give this a go.

Like other traps exercises, the behind-the-back shrug will improve the strength and size of the Trapezius muscle and its surrounding muscles.

Not only this, but the behind-the-back shrug may also train the shoulders and neck.

To see more traps exercises click here: #traps


(Smith Machine) Behind-The-Back Shrug Exercise Instructions:

Target Muscle: Trapezius (Traps)

Exercise Type: Strength

Follow the instructions below for an effective and unique trap exercise.

  1. Start with the bar at thigh level and load your desired weight. Stand with the bar behind you, taking a shoulder-width and pronated grip on the bar.

  2. You should be standing up straight with your head and chest up and extend your arms. This is your starting position.

  3. Begin the movement by slowly shrugging your shoulders straight up. Do not flex your arms or wrists during this exercise. After a 1-3 Second pause at the top, return the weight to it's starting position.

  4. Repeat this for your desired number of repetitions before returning the bar to its hooks.

Additional Variations: This exercise can also be performed using a standalone barbell or EZ bar. This exercise can also be performed with bands instead of other equipment.

Photo Credit:

Caution: Be careful with how much weight you use in the upright row exercise. Too much weight could cause shoulder injury. If you suffer from shoulder issues, you should stay away from upright rows.

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