How to Do Barbell Back Wide Shrugs

Barbell Back Wide Shrugs is a shoulders exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Back Wide Shrugs

  1. 01Stand tall with the barbell held behind the glutes using a wide grip, approximately 1.5 times shoulder width.
  2. 02Position the feet hip-width apart and pull the shoulder blades back to open the chest.
  3. 03Shrug the barbell upward toward the ears by contracting the traps, keeping the arms straight throughout.
  4. 04Hold the top position for one second to emphasize the peak contraction of the upper back.
  5. 05Return the barbell to the starting position on the hamstrings, maintaining tension in the mid-back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Back Wide Shrugs

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid rolling the shoulders in a circle; move the barbell strictly up and down to maximize trap fiber recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Back Wide Shrugs questions

What muscles does Barbell Back Wide Shrugs work?

Barbell Back Wide Shrugs is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Barbell Back Wide Shrugs correctly?

Stand tall with the barbell held behind the glutes using a wide grip, approximately 1.5 times shoulder width. Position the feet hip-width apart and pull the shoulder blades back to open the chest. Shrug the barbell upward toward the ears by contracting the traps, keeping the arms straight throughout. Hold the top position for one second to emphasize the peak contraction of the upper back. Return the barbell to the starting position on the hamstrings, maintaining tension in the mid-back.

What is the A90 coach tip for Barbell Back Wide Shrugs?

Avoid rolling the shoulders in a circle; move the barbell strictly up and down to maximize trap fiber recruitment.

Is Barbell Back Wide Shrugs suitable for beginners?

Barbell Back Wide Shrugs is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Back Wide Shrugs?

Barbell Back Wide Shrugs uses barbell.

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