Shrug - Water Bottle
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Traps Strength Water Bottle Pull Home
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 water bottles with the palms facing inwards. 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 your shoulders 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 water bottles beside you, palms facing inwards.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold water bottles with the palms facing inwards. 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 your shoulders to the starting position.
Slowly lower your shoulders to the starting positions. Inhale during this movement. Hold water bottles with the palms facing inwards.