Dumbbell Behind the Back Shrug
Behind-the-back hand position changes the angle of pull to emphasize the upper traps differently than a standard shrug
BackIntermediateStrengthIsolation
At a glance
| Muscles worked | Primary: Trapezius |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand holding a dumbbell in each hand behind your back, arms straight
- Step 2: Keep your chest up and core braced
- Step 3: Shrug your shoulders straight up toward your ears
- Step 4: Squeeze your traps at the top
- Step 5: Lower back down with control and repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Behind-the-back hand position changes the angle of pull to emphasize the upper traps differently than a standard shrug
Common mistakes
Rolling the shoulders forward instead of shrugging straight up
Make it harder
Increase the dumbbell weight or add a pause at the top
Make it easier
Use lighter dumbbells and focus on a controlled tempo
Breathing
Exhale shrugging up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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