Barbell shrugs. Initial position – stand with the legs slightly apart and face the bar that is either on the ground or on a stand: – Grasp the bar with an overhand grip, with the hands slightly wider than shoulder-width apart, or use a reverse grip if the weight is heavy. – Shrug the shoulders keeping the arms relaxed, back straight, and abdominal muscles contracted.
Final position trapezius contracted
This exercise develops the upper portion of the trapezius, mainly its occipital-clavicular fibers, and the levator scapula.
Comment: use a reverse grip when working with heavy weights. To balance the work on the trapezius, change the hands with each set. For example, perform one set with the right hand overhand and the left hand underhand. Switch on the following set.
Barbell Shrugs – Workout Video
Barbell shrugs. Application of the exercise.
Who shall do it: Everybody from beginners to experts.
When: In the end of the training session dedicated back or shoulders. Before barbell shrugs you should perform upright rows.
How many: 4 sets, 15-25 repetitions.