Barbell Behind the Back Shrug Alternative
12 substitute exercises that target the same muscles
Barbell Wide Shrug
Dumbbell Unilateral Scapula Raise
Smith Shrug
Kettlebell Shrug
Dumbbell Single-Arm Shrug
Dumbbell Decline Shrug
Scapula Dips
Lever Shrug (Plate Loaded)
Smith Back Shrug
Cable Shrug
Dumbbell Shrug
Barbell Back Wide Shrug
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Barbell Behind the Back Shrug trains
Primary Trapezius Upper Fibers
Secondary Levator Scapulae Rhomboids
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.