Barbell Behind-Back Shrug

1. Choose an appropriate weight and place it on the barbell. Ensure the weight is balanced on both sides.

2. Stand with your feet shoulder-width apart and your knees slightly bent for stability.

3. Bend at the hips and grasp the barbell with an overhand grip, hands wider than shoulder-width apart.

4. Lift the barbell and hold it behind your thighs at arm's length with your elbows straight. Adjust your grip if necessary to ensure it is secure.

5. Stand tall with your shoulders relaxed, chest up, and eyes looking forward.

6. Shrug your shoulders straight up towards your ears as high as possible, contracting the trapezius muscles.

7. Hold the contraction at the top for a moment, then slowly lower your shoulders back to the starting position.

8. Repeat for the desired number of reps and sets, ensuring to maintain good form throughout.

Remember to breathe normally throughout the exercise, exhaling during the upward shrug and inhaling as you lower the weight. It's important not to use momentum or to roll your shoulders, as this can lead to injury. Always perform the exercise in a controlled manner, and if you're unsure about your form or technique, seek guidance from a fitness professional.

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