This exercise involves holding a barbell behind your back and shrugging your shoulders up towards your ears. It primarily targets the trapezius muscles in the upper back and can help improve posture and upper body strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the trapezius muscles in the upper back
- Improves posture and shoulder stability
- Increases grip strength
- Can help prevent neck and shoulder pain
- Can be easily modified for different fitness levels by adjusting weight and reps
How to perform
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold a barbell with an overhand grip behind your back, resting it on your glutes.
- Keeping your arms straight, shrug your shoulders up towards your ears.
- Hold the contraction for a second, then lower your shoulders back down.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Secondary
Upper Back
Primary