Shrug - Barbell Behind Narrow Stance

Recommendations: 2-3 Sets, 10-15 Reps, 80 Wght

Intermediate Traps Quads Strength Barbell Pull Gym

Purpose: This exercise focuses on the middle traps.

Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.

Squat down and grasp the barbell from behind your heels with an underhand grip. Your hands should be about shoulder-width apart. Stand upright with your feet close together and your knees slightly bent and the barbell is hanging behind your back. This is the starting position. Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement. Slowly lower the barbell to the starting position. Inhale during this movement. Your hands should be about shoulder-width apart. Stand upright with your feet close together and your knees slightly bent and the barbell is hanging behind your back. Repeat for the recommended number of repetitions. From the starting position, squat down, placing the barbell on the floor behind you and release your grip.

The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.