Exercise Comparison
Barbell Shrug Behind The Back vs Calf-Machine Shoulder Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Shrug Behind The Back
Instructions
Barbell Shrug Behind The Back
Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Calf-Machine Shoulder Shrug
Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
Slowly return to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the traps. Barbell Shrug Behind The Back is a beginner exercise using barbell, while Calf-Machine Shoulder Shrug is beginner and uses machine. Choose Barbell Shrug Behind The Back if you have access to barbell, or Calf-Machine Shoulder Shrug if you prefer machine.