Barbell Behind The Back 30 Degree Shrug

A barbell shrug performed with the bar behind the body at a 30-degree lean — hits the lower traps and rear delts.

Back Barbell Strength

Step by step

1. Stand in front of a loaded barbell racked at low height, with the bar resting just behind your hips.
2. Grab the bar with an overhand grip slightly wider than shoulder width, palms facing back.
3. Lift the bar by extending the hips and lean forward slightly to a 30-degree angle from upright.
4. Shrug your shoulders up and back, squeezing the shoulder blades together at the top of the lift.
5. Lower the shoulders back down with control over a 2-second eccentric, keeping the bar path stable.
6. Repeat for 8 to 12 reps, focusing on the squeeze between the shoulder blades rather than the bar height.

Muscles and equipment

Target muscle

Upper back

Secondary muscles

none

Equipment

Barbell

Type

Strength

Similar exercises

• Barbell DeadliftUpper back · Barbell
• Barbell Rack PullUpper back · Barbell
• Barbell ShrugUpper back · Barbell