Barbell Behind The Back Shoulder Shrugs

Start by setting the power rack to a height that is comfortable for you to lift the barbell from. This will typically be just above your knee level. Load the desired weight onto the barbell and place it on the supports of the power rack. Stand facing away from the power rack and grasp the barbell with an overhand grip, hands placed just outside of shoulder width. Your palms should be facing away from your body. Take a deep breath and lift the barbell off of the supports of the power rack by extending your hips and knees. Walk forward a few inches to avoid hitting the rack. Keep your back straight and avoid rounding your shoulders. Once the barbell is at shoulder level, exhale and shrug your shoulders upward towards your ears. Hold the contraction at the top for a moment before lowering the barbell back to the starting position. Repeat the exercise for the desired number of repetitions.