Exercise Comparison
Barbell Shrug Behind The Back vs Standing Dumbbell Upright Row
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Shrug Behind The Back
Only in Standing Dumbbell Upright Row
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.
Standing Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the traps. Barbell Shrug Behind The Back is a beginner exercise using barbell, while Standing Dumbbell Upright Row is beginner and uses dumbbell. Choose Barbell Shrug Behind The Back if you have access to barbell, or Standing Dumbbell Upright Row if you prefer dumbbell. Standing Dumbbell Upright Row 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.