How To: Do reverse barbell shrugs to exercise the back

Do reverse barbell shrugs to exercise the back

The reverse barbell shrug is an excellent way to work the trapezius muscles. This exercise is sometimes referred to as "behind-the-back shrugs." The reverse shrug minimizes the momentum that can be generated with traditional shrugs to the front of the body.

Despite popular belief, the trapezius is not part of the shoulders. It is a back muscle that allows the shoulders to move in different directions (e.g. elevating and lowering the shoulders).

Instructions for the reverse barbell shrug are listed below:

Begin with your feet shoulder width apart. Grasp the barbell behind your back using an overhand grip. Place your hands shoulder width apart. Disengage the bar from the rack. Keep your arms straight, then elevate your shoulders as high as you can. Return to the starting position and repeat the exercise as needed. Be sure to control the bar as it descends. Always maintain a straight back.

Step 1
Grasp bar behind the back. Place hands approximately shoulder width apart.

Step 2
Elevate shoulders.

Step 3
Slowly lower shoulders. Repeat.

Do reverse barbell shrugs to exercise the back

Do reverse barbell shrugs to exercise the back Click through to watch this video on workoutz.com

Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.

Buy Now (97% off) >

Our Best Phone Hacks

Gadget Hacks' tips — delivered daily.

Be the First to Comment

Share Your Thoughts

  • Hot
  • Latest