Barbell Shrug
Build bigger traps with Barbell Shrugs! This exercise targets your upper back for improved strength and definition. Get started now!
Required Equipment
Muscle Groups
Primary
Instructions
1. Setup:<br>- Stand upright with your feet shoulder-width apart.<br>- Load a barbell with the appropriate weight and place it in front of you.
2. Gripping the Bar:<br>- Bend at the hips and knees, and grip the barbell with your hands slightly wider than shoulder-width apart.<br>- Ensure your grip is firm and your palms are facing your body.
3. Starting Position:<br>- Lift the barbell by straightening your hips and knees, standing up straight.<br>- Let the barbell rest against your thighs with your arms fully extended downward.
4. Performing the Shrug:<br>- Keeping your arms straight, elevate your shoulders as high as possible, as if trying to touch your ears.<br>- Pause at the top of the movement for a moment, squeezing your trapezius muscles.
5. Lowering the Bar:<br>- Slowly lower your shoulders back to the starting position.<br>- Make sure to control the movement rather than letting the bar drop.
6. Repetition:<br>- Without bouncing the weight or using momentum, repeat the shrugging motion for the desired number of repetitions.
Tips:<br>- Keep your back straight and core engaged throughout the exercise.<br>- Avoid rolling your shoulders as this can lead to injury.<br>- Use a weight that allows you to perform the exercise with proper form.<br>- If you're new to this exercise, start with a lighter weight to understand the movement correctly.<br>- It's important to perform the shrug in a controlled manner to maximize engagement of the trapezius muscle.
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