![]() ![]() There is no need to stack on plates and shrug a heavy load for three reps. ![]() Action:Ī) Tighten your abs and firmly grasp the barbell with an overhand grip.ī) Contract your traps to bring your shoulders up and slightly back at the same time.Ĭ) Slowly bring the barbell back to the starting position.ĭ) Repeat this motion until you complete your desired number of repetitions. Setup:Ī) Set up the barbell on a rack just below your waist level.ī) Assume a standing position in front of the barbell. Start light to master the form and add weights as necessary. To perform the barbell shrug, you will need a barbell and some weights. Compound exercises can activate the traps, but not to the extent of an isolation exercise like the barbell shrug. This means that it specifically targets one muscle group. The barbell shrug is one of the best trapezius strengthening exercises because it is an isolation exercise. This exercise is incredibly important for your posture physical health in the long-run. When you do the barbell shrug, you create a thicker band of muscles in your upper back, which allows you to work less in order to maintain proper posture. Upper back muscles such as the traps and rhomboids are responsible for keeping your shoulders held high and preventing the “hunchback” slouched position of the neck that occurs over time. If you haven’t worked out the traps in awhile, the barbell shrug is for you! 2. Often times, weightlifters and bodybuilders alike tend to neglect the traps in favor of larger muscles such as the lats or pecs. Not only will trapezius strength give you a broader physical appearance, but strength in this area will help you with other compound exercises such as the squat and deadlift. Strength GainsĪs stated before, the barbell shrug is a premier exercise to develop strength in the traps, as it fully activates the muscle fibers of the upper back. In addition, the barbell shrug improves your forearm strength as your brachioradialis engages to secure the barbell. While lifting the weight, your core activates to stabilize your upper body. ![]() The barbell shrug secondarily engages both the core abdominal muscles and the forearms. Located in the upper back, these muscles work together to stabilize and pull back your shoulders. The trapezius and rhomboids are primarily worked by the barbell shrug. Muscles Worked By The Barbell Shrug Primary Muscle Groups: We examine the barbell shrug from every angle to answer all of your questions about this important exercise. Want to master even more moves? Check out our entire Form Check series.The Barbell shrug is an essential exercise used to develop the upper back muscle known as the “traps.” While this motion may seem simple to perform, it is more nuanced than you may think. Will it happen? Not a chance, but by maintaining that pressure, you'll protect your shoulders and clean up your posture when shrugging, too. But you want to do something called "breaking the bar," essentially trying to bend the bar so that you can get your hands in a neutral position. No, your hands can't be in neutral when you're shrugging with a barbell. Having your arms at your sides will let your traps move naturally, and it'll prevent you from closing down joint space at the front of the shoulder joint.Īnd if you shrug with a barbell, you should keep this in mind, too. Your posture should be sound when you shrug period: Shoulders back, glutes squeezed, abs tight. Keep your arms at your sides, palms in neutral (facing your thighs). Arms at Your SidesĮb says: You'll see people holding the weights in front of them when they shrug don't do this. ![]() Avoid bending your arms, no matter what anyone says. Your traps are, again, elevating your shoulder blades, and that happens when you're elevating your shoulders. You'll often see people bending their elbows, essentially creating extra momentum and energy to drive overly heavy weights upwards. Arms StraightĮb says: Move only at the shoulders when raising the weights. You can execute that same motion whether you're looking at the ground or looking straight ahead, so opt for the position that'll be long-term safer. Secondly, the key function of your traps you train when you shrug is that of elevating your shoulder blades. Don't fall for it, though.įirst off, looking at the ground places your cervical spine in extension, not a position you want to train from or be in the habit of working from. In theory, you work the traps through a fuller range of motion by doing this. Eb says: Bro-science (or at least some of it) states that you should look at the ground when you're shrugging. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |