Barbell Behind The Back 30 Degree Shrug
What is this machine?
Barbell Behind The Back 30 Degree Shrug on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleSelkälihakset
Secondary muscles–
Equipmentvapaat painot
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Standing fully upright instead of leaning to 30 degrees — kills the lower-trap angle. Bending the elbows during the shrug, which turns the move into an upright row. Going too heavy and rolling the shoulders forward, exposing the front of the shoulder to strain. Skipping the squeeze at the top — the contraction is the entire point of the exercise.
💪 Where you should feel it: Mainly in the Selkälihakset.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Cable 30 Degree Shrugtaljalaite
Smith Machine Standing Shrugskuntosalilaite
Band Pullovervapaat painot
Band Shrugvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Pull-Upkehonpaino
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite
Seated Cable Rowkuntosalilaite