No physique is complete without well-developed traps. Shrugs are one of the best trap exercises you can do, and Behind The Back Shrugs give it a unique twist. In this edition of Check Out This Exercise, we’ll cover everything you need to know about this arguably uncommon exercise, provide an example routine and supplement suggestions. Let’s hit the gym!
What Are Behind The Back Shrugs
Shrugs are an isolation exercise that directly works the traps. Behind The Back Shrugs (also called Haney Shrugs) are done by holding the bar just like in the standard version, with one major difference. You’re holding the bar behind your back, which severely changes the range of motion yet hits the traps differently. Of course, you can do regular shrugs with a variety of equipment, but Behind The Back Shrugs should be done with a barbell, Smith machine, or low cable.
What Do Behind The Back Shrugs Have To Do With 8-Time Mr. Olympia Lee Haney?
By making this exercise his primary trap builder, Lee Haney made this his signature exercise. The standard shrug hits the upper traps, with the middle traps as a synergist (along with the levator scapulae, and the erector spinae as a stabilizer). In contrast, the Behind The Back Shrug puts more emphasis on the middle traps. This helped Haney develop his traps into a strong point. (1)
Here’s An Example Routine
Some lifters work their traps with back, others with shoulders. This routine features traps done with shoulders. I’m assuming you’ve warmed up and are ready to jump into your working sets.
Overhead Press — 3 sets x 8-10 reps
Dumbbell Side Laterals – 3 sets – 10-12 reps superset with
Dumbbell Rear Laterals – 3 sets – 10-12 reps
Do side laterals and rear laterals as a superset.
Shrugs – 3 sets – 12, 10, 8 reps
Behind The Back (Haney) Shrugs – 3 sets – 10-12 reps
Pro Tip: If you use a Smith machine, you’ll be able to stand a little further forward from the bar. Why does that matter? The only awkward thing about this exercise is that the bar rubs against your glutes. Using a Smith solves this dilemma.
Can I Do These On Back Day?
If you choose to work traps with your back, do them at the end of your back workout. I would do the same exercises in the same order. For example:
Deadlifts – 5 sets – 12, 10, 8, 6, 6 reps
T-Bar Rows – 3 sets – 8-10 reps
Lat Pulldowns 3 sets – 8-10 reps
Shrugs – 3 sets – 12, 10, 8 reps
Behind The Back (Haney) Shrugs – 3 sets – 10-12 reps
Performance Tips
You can handle a decent amount of weight on these. Do these under control using an even tempo throughout. At the top of the movement, pause and squeeze your traps, then lower back down. Don’t rush these, let your traps do all the work.
Add These Supplements
Workout nutrition starts with a great protein powder, such as Hi-Tech Precision Protein. What sets this delicious protein apart is the fact it optimizes protein synthesis. From there, drink your pre-workout. I suggest Gorilla Mind Gorilla Mode, one of the best pre-workouts available. If you’re using an intra-workout, go with 5% Nutrition All Day You May. This innovative formula features a high BCAA content, plus 5 other blends. Finally, you’ve got to have a post-workout shake, and I suggest EFX Sports Karbolyn with your Precision Protein. Since you’re here, take the time and stock up on your supplement needs.
In Summary
Behind The Back Shrugs were a foundational exercise for Lee Haney. Take a look at his traps and you will see what they can do for you. Add them to your routine, and don’t forget your supplements!