Behind Back Shrug

Free Weights / Beginner

4 ratings

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 170 lb
    average weight
  • 230 lb
    best weight
  • 4
    times logged
  • #719
    popularity rank

Average Sitewide Behind Back Shrug Weight

  • 170 lb
    average weight
  • 230 lb
    best weight
  • 4
    times logged
  • #454
    popularity rank

Average Male Behind Back Shrug Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #3K
    popularity rank

Average Female Behind Back Shrug Weight

How to do Behind Back Shrug:

Muscles Worked

Details

behind back shrug is a free weights exercise that primarily targets the traps and to a lesser degree also targets the forearms, middle back and shoulders ...more

behind back shrug is a free weights exercise that primarily targets the traps and to a lesser degree also targets the forearms, middle back and shoulders.

The only behind back shrug equipment that you really need is the following: dumbbells, barbell, and smith machine. There are however many different behind back shrug variations that you can try out that may require different types of behind back shrug equipment or may even require no equipment at all.

Learning proper behind back shrug form is easy with the step by step behind back shrug instructions, behind back shrug tips, and the instructional behind back shrug technique video on this page. behind back shrug is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the behind back shrug video, learn how to do the behind back shrug, and then be sure and browse through the behind back shrug workouts on our workout plans page!

Tips

  1. Instead of bending to grasp and lift the bar, a partner can hand it to you.
  2. Perform this exercise for 3 sets of 12 to 15 repetitions.
  3. Wrist wraps can be used for a better grip.

Variations

  1. Perform this exercise with the barbell in front of you.
  2. Use dumbbells at your sides instead of the barbell.
  3. Use a smith machine.
  4. Use a shrug machine.
  5. Make semi circles with your shoulders instead of an up and down shrug.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

  • Dumbbells
  • Barbell
  • Smith Machine

Tips

  1. Instead of bending to grasp and lift the bar, a partner can hand it to you.
  2. Perform this exercise for 3 sets of 12 to 15 repetitions.
  3. Wrist wraps can be used for a better grip.

Variations

  1. Perform this exercise with the barbell in front of you.
  2. Use dumbbells at your sides instead of the barbell.
  3. Use a smith machine.
  4. Use a shrug machine.
  5. Make semi circles with your shoulders instead of an up and down shrug.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation