Barbell Shrug Behind The Back vs Smith Machine Behind the Back 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.

With the bar at thigh level, load an appropriate weight.

Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.

Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.

After a brief pause return the weight to the starting position.

Repeat for the desired number of repetitions before engaging the hooks to rack the weight.