Exercise Comparison
Barbell Shrug Behind The Back vs Kettlebell Sumo High Pull
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Shrug Behind The Back
Only in Kettlebell Sumo High Pull
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.
Kettlebell Sumo High Pull
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
Verdict
Both exercises target the traps. Barbell Shrug Behind The Back is a beginner exercise using barbell, while Kettlebell Sumo High Pull is intermediate and uses kettlebells. Choose Barbell Shrug Behind The Back if you're looking for a more accessible option, or Kettlebell Sumo High Pull for a greater challenge. Kettlebell Sumo High Pull 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.