---
title: "Barbell Back Wide Shrug"
description: "Stand upright with your feet shoulder-width apart, holding a barbell with both hands behind your back."
locale: en
slug: barbell-back-wide-shrug
url: "https://hi.fitness/exercises/barbell-back-wide-shrug"
primaryMuscle: "Upper back"
secondaryMuscles: ["Front delts"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/64c5e4e9-barbell-back-wide-shrug_female.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Barbell Back Wide Shrug

Stand upright with your feet shoulder-width apart, holding a barbell with both hands behind your back.

## How to do it

1. Stand upright with your feet shoulder-width apart, holding a barbell with both hands behind your back. Your palms should face away from your body with a wide grip.
2. Keep your shoulders back and chest up. Slowly lift your shoulders towards your ears in a shrugging motion.
3. Squeeze your shoulder blades together at the top of the movement, holding the contraction for a moment.
4. Slowly lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Avoid rotating your shoulders; lift them straight up and down to prevent strain.
- Breathe steadily, exhaling as you lift your shoulders and inhaling as you lower them.
- Keep your arms straight throughout the exercise to focus the movement on your shoulders.

## Similar exercises

- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell
- [Dumbbell Decline Shrug](https://hi.fitness/exercises/dumbbell-decline-shrug) - Upper back · Dumbbell
- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Dumbbell Rear Full Shrugs](https://hi.fitness/exercises/dumbbell-rear-full-shrugs) - Upper back · Dumbbell
- [Around the World Superman Hold](https://hi.fitness/exercises/around-the-world-superman-hold) - Upper back · Bodyweight
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Trap bar
- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell
- [Barbell Overhead Shrug](https://hi.fitness/exercises/barbell-overhead-shrug) - Upper back · Barbell