Exercise Comparison
Barbell Shrug Behind The Back vs Scapular Pull-Up
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Shrug Behind The Back
Only in Scapular Pull-Up
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.
Scapular Pull-Up
Take a pronated grip on a pull-up bar.
From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Verdict
Both exercises target the traps. Barbell Shrug Behind The Back is a beginner exercise using barbell, while Scapular Pull-Up is beginner and uses none. Choose Barbell Shrug Behind The Back if you have access to barbell, or Scapular Pull-Up if you prefer none.