How to do: Barbell Shrug Behind The Back

Step-by-step instructions

1. 1Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
2. 2Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
3. 3Slowly return to the starting position as you breathe in.
4. 4Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).