Barbell Shrug Behind The Back vs Dumbbell Shrug

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.

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.

Lower the dumbbells back to the original position.

Repeat for the recommended amount of repetitions.