Bar rolls forward on the shrug
Anterior rotation adds shoulder stress; upper trap loses the vertical path.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pull · Upper Body
Behind-the-Back Barbell Shrug
Coaching cues
- Bar held behind the body at hip level; overhand grip
- Shrug straight up — no forward roll
- Pause at the top; full scapular elevation
- Lower slowly — full depression between reps
Common faults 2
Trunk leans forward to allow the behind-back position
Thoracic kyphosis increases under the behind-back grip.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗