A barbell shrug can be a form of exercise designed to target your traps (trapezius muscles). Barbell Shrug is a popular exercise for the upper body training that is focused on strength and muscle and is usually practiced on shoulder days. With the help by straps could be loaded up to a high degree, however it’s still performed with moderate to high reps, for example 8-10 reps for each set.

The barbell shrug can be a fantastic exercise for anyone seeking to build their trap muscles. Shrugs that are heavy are popular of many fitness professionals who employ the workout to build larger traps. Shrugs can be integrated to your shoulder exercises, back workouts or upper body workouts as well as complete body workouts.

Instructions for Barbell Shrug

  • Keep your feet shoulder-width apart while you grip a barbell using both hands directly in front of you with an open grip (palms are facing your legs). Tips: Your hands should be slightly bigger than the shoulder width. Wraps for wrists are a good option for this exercise to get a more secure grip. This is your starting point.
  • Your shoulders should be raised as high as you are able to be while you exhale and keep the contraction for a second. Tips: Avoid trying lifting the barbell making use of your biceps.
  • Slowly return to your beginning position while breathing into your lungs.
  • Repeat until you reach the recommended number of repetitions.
  • Modifications: You can also turn your shoulders while you climb, moving in a semicircle from front to back. But this is not ideal for those who have shoulder pain. Additionally, this workout can be done with the barbell behind your back, using dumbbells to the side and a smith machine, or with a shrug device.

Additional Information

  • Exercises the shoulders and upper back muscles in a secondary way
  • Increases the size and strength to traps.
  • Barbell version lets you overdo it more quickly
  • It is possible to increase the difficulty by introducing a pause at the top
  • Shrugging slightly while looking up could increase the force of contraction. traps aid in controlling movements in the head. This movement should be easy and controlled as any ballistic movement can cause a neck injury.
  • The traps are known to respond well to intense reps and high rep movements (e.g. high pulls with snatch grips) therefore, you should program your equipment to and work in line with that.
  • Beware of excessive bouncing or jerking on the body. Nobody cares about how you shrug.
  • Do not allow your head to move forward too much when you tighten the traps. this could place the neck in a vulnerable posture and lead to injuries.
  • A pause at the end of the exercise will aid in strengthening the connection between mind and muscle.

Alternates for Barbell Shrug

Barbell Shrug


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