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Back · Barbell
Barbell Back Wide Shrugs
Barbell Back Wide Shrugs is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
Secondary muscles
- Shoulders · Deltoids
How to do Barbell Back Wide Shrugs
- 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.
- Keep your shoulders back and chest up. Slowly lift your shoulders towards your ears in a shrugging motion.
- Squeeze your shoulder blades together at the top of the movement, holding the contraction for a moment.
- 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.
Barbell Back Wide Shrugs alternatives
More upper back exercises
Barbell Back Wide Shrugs FAQ
What muscles does Barbell Back Wide Shrugs work?
Barbell Back Wide Shrugs mainly works the upper back in the back (Trapezius). The shoulders work as secondary muscles.
What equipment do you need for Barbell Back Wide Shrugs?
You need a barbell.
How many sets and reps of Barbell Back Wide Shrugs should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Back Wide Shrugs good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Back Wide Shrugs burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Back Wide Shrugs?
Other exercises for the upper back include Dumbbell Shrugs, Dumbbell Rear Full Shrugs, Back Squeeze and Upper Back Stretch.
For developers
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