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Barbell Behind The Back 30 Degree Shrug

Main muscle
Traps
Muscle group
Back
Equipment
Barbell

How to do it

  1. 1Hold a barbell behind your back with an overhand grip, arms straight.
  2. 2Hinge your torso forward to roughly 30 degrees from vertical.
  3. 3Shrug your shoulders straight up while keeping your torso angle fixed.
  4. 4Pause briefly at the top of the shrug.
  5. 5Lower your shoulders back down under control.

Coaching cues

  • Hold the torso angle
  • Shrug straight up
  • No rolling the shoulders
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