Shrug - Barbell
Recommendations: 2-3 Sets, 6-10 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.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold the barbell with either an overhand grip (the palms facing the thighs) or a mixed grip. 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 either an overhand grip (the palms facing the thighs) or a mixed grip). 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 either an overhand grip (the palms facing the thighs) or a mixed grip). Your hands should be about shoulder-width apart.