Behind the Back Dumbbell Shrug

Muscle Groups Involved

Upper Traps - Primary

Highlights

Pull straight up. Do not perform shoulder circles.
Shrug your shoulders in the mirror with no weight. Use light enough weight to hit the same height with weight.
Use lifting straps if your grip fails.
Lean slightly forward at the hips to improve upper trap activation.

Description

The Behind-the-Back Dumbbell Shrug is a variation on the popular Dumbbell Shrug exercise that places a greater emphasis on the anterior (front) fibers of the upper trapezius muscles. To perform th

The Behind-the-Back Dumbbell Shrug is a variation on the popular Dumbbell Shrug exercise that places a greater emphasis on the anterior (front) fibers of the upper trapezius muscles. To perform the Behind-the-Back Dumbbell Shrug start in a standing position, holding a dumbbell in each hand. Place your hands behind your back, with the backs of your hands resting on your buttocks. Brace your abdominals and glutes before starting the exercise. Start the movement by shrugging your shoulders up towards your ears. Pause briefly at the top and squeeze. Lower the weights under control without dropping them back to the starting position and repeat for the desired number of repetitions.

Common Mistakes

Do not use inertia to throw the weights up. Do not let the weights pull you

Do not use inertia to throw the weights up. Do not let the weights pull you back down. Do not shove your head forward during the movement. Do not look up or down during the exercise. Strive for a neutral neck position during the entire exercise.

Pro Tips

Try moving your shoulders forwards or backwards to put an emphasis on diffe

Try moving your shoulders forwards or backwards to put an emphasis on different parts of the muscle. Concentrate on your weakest ranges of motion to sure up weak points and build more muscle in lagging areas.

Purpose

The Behind-the-Back Shrug focuses on the upper trapezius creating the “yo

The Behind-the-Back Shrug focuses on the upper trapezius creating the “yoked” appearance, developing the neck and surrounding musculature.

Form

Your shoulders should be going towards your ears but without your hands com

Your shoulders should be going towards your ears but without your hands coming out to the sides. Be sure to slide the backs of your hands up your buttocks to keep them in the correct position.