Barbell Back Wide Shrug
The shrug with the bar held behind the thighs in a grip wider than the shoulders; the bar stays behind the legs through every rep.
How to do it
Setup
Bar behind the thighs, overhand grip wider than the shoulders, arms long, chest up.
Steps
- Shrug straight up, the bar sliding up the backs of the thighs.
- Pause at the top with the shoulders drawn slightly back.
- Lower until the arms hang long.
Common mistakes
Leaning forward to make room for the bar: stay tall; the wide grip gives the bar room. Bending the elbows: the arms only hang. Bar grinding into the legs: keep it just behind them, not pressed into them.
Breathing
Exhale on the shrug, inhale lowering.
