Shrug - Barbell Mixed Grip
Recommendations: 2-3 Sets, 10-15 Reps, 80 Wght
Beginner Traps Strength Barbell Pull Gym
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries. The mixed grip allows you to lift heavier weights.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold the barbell with a mixed grip (one overhand and one underhand). Your hands should be about shoulder-width apart. 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 positions. Inhale during this movement. Repeat for the recommended number of repetitions.
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.
Step 1
Stand with the barbell in front of you in front of your thighs.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold the barbell with or a mixed grip (one overhand and one underhand). Your hands should be about shoulder-width apart. This is the starting position.
Step 2
Shrug your shoulders by raising them as high as you can.
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.
Step 3
Lower the barbell to the starting position.
Slowly lower the barbell to the starting positions. Inhale during this movement. Hold the barbell with your hands about shoulder-width apart, feet about shoulder-width apart and your knees slightly bent.