Shrug - Seated Barbell Behind
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Strength Barbell Flat Bench 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.
Sit on a supine (flat) bench with your feet about shoulder-width apart and your knees slightly bent. Hold the barbell behind your back with an underhand grip. Your hands should be about shoulder-width apart. Sit down on the end of a flat bench so that you are looking along the bench 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 positions. Inhale during this movement. Sit down on the end of a flat bench so that you are looking along the bench and the barbell is hanging behind your back. 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
Sit at the end of a flat bench with the barbell held behind your back with your arms extended.
Sit on a supine (flat) bench with your feet about shoulder-width apart and your knees slightly bent. Hold the barbell behind your back with an underhand grip. Your hands should be about shoulder-width apart. Sit down on the end of a flat bench so that you are looking along the bench and the barbell is hanging behind your back. This is the starting position.
Step 2
Shrug your shoulders, 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
Lowe the barbell to the starting position.
Slowly lower the barbell to the starting positions. Inhale during this movement. Sit down on the end of a flat bench so that you are looking along the bench and the barbell is hanging behind your back.