Behind The Back Barbell Shrug
| English Name | Behind The Back Barbell Shrug |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | ایستا, ایزومتریک |
| Primary Muscle (EN) | Upper Trapezius |
| Muscle Groups | Trapezius |
|---|---|
| Workout Type | Endurance Strength training |
| Required equipment | Barbell |
💠 Exercise guide
The Behind The Back Barbell Shrugis a variation of the shrug where the barbell is placed behind the body, leading to greater activation of the middle and lower trapezius muscles. This movement is more challenging than the standard shrug, engaging the shoulder stability and flexibility more effectively.
💠 How to perform the exercise
Preparation
✅ Position the barbell behind your body and grip it with a natural grip (palms facing backward).
✅ Stand with your feet shoulder-width apart and keep your body upright.
✅ Slightly bend your elbows to avoid excessive joint pressure.
Execution method
✅ Shrug your shoulders directly upward without moving your arms or elbows.
✅ Pause briefly at the top to apply more pressure to the muscles.
✅ Slowly and under control, lower your shoulders to allow the muscle to fully stretch.
Trainer Tips
✔ Keep the barbell close to your body to maintain balance.
✔ Move only your shoulders, and avoid bending your knees or moving your neck forward.
✔ Do not use too heavy a weight to ensure proper form is maintained.
✔ Perform the movement slowly and under control to prevent potential injuries.
Benefits of the exercise
1️⃣ Increases strength and size of the upper trapezius
2️⃣ Greater activation of the posterior muscles compared to regular barbell shrugs
3️⃣ Improves shoulder stability and strength
4️⃣ Increases range of motion and shoulder flexibility
5️⃣ Reduces the risk of neck and upper back injuries
6️⃣ Enhances performance in strength sports like weightlifting, CrossFit, and boxing
7️⃣ Boosts grip strength and forearm stability
8️⃣ Strengthens posterior stabilizers for improved posture
9️⃣ Provides constant tension on the muscles due to the barbell position behind the body
🔟 Ideal for professional athletes seeking variety in their strength training
💠 Muscles engaged in the movement
The Behind The Back Barbell Shrugplaces the main pressure on the upper trapezius, but due to the position of the barbell, the middle and lower trapezius muscles are also engaged. Additionally, the forearm muscles and upper back muscles act as stabilizers during the movement.
Main muscles
Synergistic muscles
Stabilizers
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Levator scapulae muscle
Levator Scapulae Muscle
The levator scapulae muscle is one of the superficial back muscles that plays a role in elevating the scapula, stabilizing the neck, and maintaining shoulder stability. It extends from the cervical spine to the medial border of the scapula and is active in movements such as shoulder shrugging, neck rotation, and maintaining balance during upper body motions. Strengthening this muscle improves neck strength, reduces shoulder pain, and enhances posture.
✅ Persian Name: goshe-ye ketf
✅ Latin Name: Levator Scapulae
✅ Common Name: Levator Scapulae Muscle
✅ Location:
🟡 A narrow, elongated muscle extending from the cervical vertebrae to the upper part of the scapula.
🟡 Located on both sides of the neck and upper back, working alongside the rhomboid and trapezius muscles.
🟡 Its main function is to elevate the scapula and assist in lateral neck movements.
✅ 🦾 Origin
✔ Cervical vertebrae C1 to C4
✅ 🦿 Insertion
✔ Medial border of the scapula (upper part)
✅ 📌 Function and Roles
🔹 The levator scapulae muscle is responsible for the following functions:
1️⃣ Scapular elevation
✔ Like shrugging the shoulders during indifference or lifting the shoulders toward the ears.
2️⃣ Downward rotation of the scapula
✔ Assists in internal rotation of the scapula, involved in movements like pulling the arm downward.
3️⃣ Neck stability and movement
✔ Assists with lateral bending and flexion of the neck to one side.
✅ Main Functions:
✔ Elevating the scapula and assisting lateral neck movements
✔ Stabilizing shoulder position during various movements
✔ Supporting proper posture and reducing neck strain
✅ 💪🏻 Muscle Fiber Types
✔ Contains a mix of slow-twitch fibers (Type 1) for endurance and stability, and fast-twitch fibers (Type 2) for sudden neck and shoulder movements.
✔ Slow-twitch fibers help maintain balance and proper posture.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays an important role in swimming, weightlifting, bodybuilding, boxing, and gymnastics.
✔ Influences overhead movements and neck stabilization during intense activities.
✔ Strengthening this muscle helps reduce neck pain and pressure caused by prolonged sitting.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for neck stability, reducing fatigue, and preventing shoulder and neck injuries.
✔ Weakness may lead to chronic neck pain and reduced shoulder range of motion.
🧠 Innervation | Neural Control
✔ Dorsal scapular nerve (C3, C4, C5)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Dorsal scapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Highly effective in sports such as boxing, weightlifting, wrestling, and bodybuilding.
✔ Plays a key role in neck and shoulder stretching movements.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboids, trapezius, and latissimus dorsi to stabilize the shoulder and neck.
✔ Weakness in this muscle increases pressure on the neck and leads to chronic muscular pain.
✅ 💉 Vulnerability and Potential Issues
✔ Tightness or spasms in this muscle can cause pain in the neck and shoulder area.
✔ Weakness increases strain on neck muscles and reduces shoulder mobility.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Levator Scapulae
1️⃣ Dumbbell Shrugs – Increase muscle strength and endurance
2️⃣ Close-Grip Pull-Ups – Engage cervical and back muscles
3️⃣ Overhead Shoulder Press with Dumbbells – Enhance muscle stabilization strength
4️⃣ Narrow-Grip Lat Pulldown – Strengthen and increase muscle size
5️⃣ Cable Rows – Stabilize shoulder positioning
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Lateral Neck Stretch – Reduces tension and increases range of motion
✔ Trapezius & Levator Scapulae Stretch – Improves flexibility
✅ Interesting Fact:
✔ This muscle often tightens and becomes painful due to daily stress and tension, making regular stretching highly recommended.
✅ Practical Tip:
✔ To reduce tightness in this muscle, perform neck and shoulder stretches for a few minutes daily.
🔴 Name and Location: A long, narrow muscle extending from the cervical vertebrae to the scapula
🟠 Anatomy: Originates from cervical vertebrae (C1-C4) and attaches to the superior border of the scapula
🟡 Function: Elevates the scapula, performs internal scapular rotation, and stabilizes the neck
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and quick movements
🔵 Innervation: Dorsal scapular nerve (C3, C4, C5)
🟣 Importance: Active in strength sports, wrestling, boxing, and bodybuilding
🟤 Exercises: Shrugs, close-grip pull-ups, shoulder press, lateral neck stretches
⚫ Interesting Facts: This muscle often tightens due to stress and prolonged sitting
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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