10 Best Barbell Shrug Behind The Back Alternatives for Gym & Home

The Barbell Shrug Behind The Back is done standing with a barbell. Ranked closest by our scoring: the Standing Dumbbell Upright Row, the Smith Shrug and the Smith Back Shrug. Two harder versions, the Snatch Shrug and the Clean Shrug, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Shrug Behind The Back

Barbell Shrug Behind The Back
Primary muscle
Traps
Equipment
Barbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms, Middle Back

How to perform Barbell Shrug Behind The Back
  1. 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.
  2. 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.
  3. Slowly return to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.
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Ranked Barbell Shrug Behind The Back Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Shrug Behind The Back on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Standing Dumbbell Upright Row

    1. Standing Dumbbell Upright Row

    77% match
    • Traps
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the traps.

    How to perform this exercise
    1. 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.
    2. 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.
    3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: free weights, the same as the Barbell Shrug Behind The Back
    • Body position: standing, the same as the Barbell Shrug Behind The Back
  2. Snatch Shrug

    Progression

    2. Snatch Shrug

    90% match
    • Traps
    • Barbell
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the traps.

    How to perform this exercise
    1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: free weights, the same as the Barbell Shrug Behind The Back
    • Body position: standing, the same as the Barbell Shrug Behind The Back
  3. Clean Shrug

    Progression

    3. Clean Shrug

    84% match
    • Traps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: free weights, the same as the Barbell Shrug Behind The Back
    • Body position: standing, the same as the Barbell Shrug Behind The Back
  4. Smith ShrugPlay demonstration

    4. Smith Shrug

    77% match
    • Traps
    • Smith-machine
    • Beginner
    • Isolation

    A good swap when you have a Smith machine to work with, and it still works the traps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and your shoulders relaxed.
    4. Lift your shoulders up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
    • Balance: easier to stay steady on than the Barbell Shrug Behind The Back
  5. Smith Back ShrugPlay demonstration

    5. Smith Back Shrug

    74% match
    • Traps
    • Smith-machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and allow the barbell to hang in front of your thighs.
    4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
    • Balance: easier to stay steady on than the Barbell Shrug Behind The Back
  6. Leverage Shrug

    6. Leverage Shrug

    73% match
    • Traps
    • Machine
    • Beginner
    • Isolation

    A good swap when you have a machine to work with, and it still works the traps.

    How to perform this exercise
    1. Load the pins to an appropriate weight. Position yourself directly between the handles.
    2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
    3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
    4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
    5. Pause at the top of the motion, and then return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
    • Balance: easier to stay steady on than the Barbell Shrug Behind The Back
  7. Scapula DipsPlay demonstration

    7. Scapula Dips

    71% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the traps with bodyweight alone.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
  8. Lever Gripless ShrugPlay demonstration

    8. Lever Gripless Shrug

    70% match
    • Traps
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the leverage machine.
    2. Grasp the handles with your palms facing inwards and your arms fully extended.
    3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
    4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
    • Balance: easier to stay steady on than the Barbell Shrug Behind The Back
  9. Band ShrugPlay demonstration

    9. Band Shrug

    69% match
    • Traps
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back
  10. Upright Row - With Bands

    10. Upright Row - With Bands

    67% match
    • Traps
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles 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.
    2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, 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.
    3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as the Barbell Shrug Behind The Back
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Barbell Shrug Behind The Back

Barbell Shrug Behind The Back FAQ

What muscles does Barbell Shrug Behind The Back work?

Barbell shrug behind the back primarily targets the upper trapezius, which elevates the scapula. It also engages the levator scapulae and, to a lesser extent, the middle traps and rhomboids when you add scapular retraction; cue: shrug straight up without extending the neck to maximize upper-trap activation.

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