Barbell Shrug is an effective exercise involving your upper trapezius.
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BARBELL SHRUGA barbell shrug is a traditional exercise for most bodybuilders. The main muscle work in this exercise is done by the Trapezius, also called The Trap.
DIFFERENT WAYS TO DO ITEither you can perform a barbell shrug with barbells, or you can challenge yourself and do a similar exercise, but with a different gear.
HOW TO DO THE EXERCISE BARBELL SHRUG WITH BARBELLSStart the exercise by standing up straight. Place your feet shoulder width apart. Grasp a barbell with both hands in front of you. Use a pronated grip, which means that your palms is facing your thighs.
Now - raise your shoulders as far as you can. Hold the contraction for a second when you are at the top. Do not lift the barbell using your biceps, remember that the barbell shrug is an exercise for your trapezius.
Return to your starting position. Repeat.
You can alternate this exercise by rotate your shoulders as you go up, going in an almost circular motion from the front to rear. Be aware that this is not a good exercise for people with shoulder problems. In addition, this exercise can also be performed with the barbell behind the back or with dumbbells by your sides, or in a smith machine or with a shrug machine.
FOCUS ONFocus on lifting the weight with your traps and not your biceps.To get the most of the exercise remember the pausing at the top of the barbell shrug. Try to extend the pausing by counting to 3 at the top of each rep.
There are other exercises that also activates your traps. Here are some of them.
ROW WITH BODYWEIGHTThe Bodyweight row is an upper body exercise that targets the back and arms. Hold the handles, lean backwards.
Bend your elbows, pulling your body towards your hands. Your elbows should remain close to your body. Your torso should be rigid, avoid any sagging or aching in your low back or hips.
Get back to starting position by slowly lower your body, straightening your elbows without your shoulders rolling forward.
ANGLED PULL UPGrab the handles palms down. Slightly bend your knees and extend your arms over your head. Retract your shoulder blades and pull up your body, driving your elbows down to your side.
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