Behind-The-Back Barbell Shrug.

Make every rep count.

1. 01

   Load a straight or Olympic bar to an appropriate weight.

2. 02

   Stand in front of the bar facing away from it, feet shoulder-width and core braced.

3. 03

   With a neutral spine, bend your knees (don’t hinge at the waist) and lift the bar from the floor behind your legs. If needed, have a partner help you get into position.

4. 04

   Take an overhand grip about shoulder-width apart and keep the bar close to your glutes/hamstrings.

5. 05

   Let your shoulders drop down naturally (arms straight, elbows locked but not hyperextended). This is your start.

6. 06

   Shrug straight up by driving your shoulders toward your ears—no rolling forward/back.

7. 07

   Pause briefly at the top, then lower under control back to the fully stretched position.

8. 08

   Repeat for your target reps while keeping your torso tall and the bar close.