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S T A N D I N G B A R B E L L S H R U G S
Muscles worked: Trapezius
Instructions:
Position a barbell on a squat rack, deadlift platform, or power rack just above knee level.
Grasp the bar a little wider than shoulder width apart. Lift the bar off the rack and place your
feet a little wider than shoulder width apart. Keeping your arms fully extended at all times,
shrug the bar up using your trapezius muscles as far up as you can go. Pause and hold there
for one second,contracting your trapezius. Slowly lower the weight back down and repeat for the
number of reps assigned.
Note Keep your back straight throughout the entire
movement. You may want to use some lifting straps if you find your hand grip weakening before
your trapezius muscles.
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Dont's:
Don't jerk the weight up. Use a slow controlled movement. Don't rotate you shoulder back at the top of
the movement. This is an older form of performing shrugs that has been found to not add any benefit
to the exercise. Don't bounce the weight at the bottom of the movement, causing momentum in the motion.
This can cause back injuries. Especially bodybuilders and power lifters who shrug up to 500 lbs.and more.
Alternate exercises: Dumbbell shrugs, Smithmachine shrugs, Seated dumbbell shrugs
Cable pulley shrugs, Upright rows |
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