Traps
Barbell Shrug Behind The Back
A shrug with the bar held behind you, which changes the angle on the upper traps and requires a strong grip.
Energy burned
≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min
Estimate range 16–27 kcal (±25 %)
Muscle mass worked9 %
Effort during a set6.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with a barbell held behind your thighs using an overhand grip.
- 2Keep your chest up and your arms straight.
How to perform
- 1Lift your shoulders straight toward your ears.
- 2Squeeze at the top for a second.
- 3Lower slowly until your shoulders are fully relaxed.
- 4Repeat for the set.
