Exercise Comparison
Barbell Shrug Behind The Back vs Clean Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Shrug Behind The Back
Only in Clean Shrug
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.
Clean Shrug
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Verdict
Both exercises target the traps. Barbell Shrug Behind The Back is a beginner exercise using barbell, while Clean Shrug is beginner and uses barbell. Clean Shrug is a compound movement working multiple joints, making it better for overall strength. Barbell Shrug Behind The Back isolates the target muscle for focused development.