May 23rd, 2023 3:30 PM Mr. Q Categories: Barbell
The barbell shrug is an exercise that primarily targets the trapezius muscles, which are located in the upper back and neck. It involves lifting a barbell with your shoulders in a controlled upward motion, allowing for a strong contraction of the trapezius muscles.
Possible Stretches to do prior to exercise:
- Neck stretches
- Shoulder stretches
- Arm circles
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.
How to select the proper weight: Choose a weight that challenges your trapezius muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell in front of your thighs with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms straight and your back in a neutral position.
- Inhale and lift your shoulders straight up as high as possible, emphasizing the contraction in your trapezius muscles.
- Hold the top position for a brief moment, squeezing your shoulder blades together.
- Exhale and lower your shoulders back down in a controlled manner.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the exercise with dumbbells instead of a barbell to allow for more individual arm control.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, either by adding more weight plates to the barbell or using a heavier barbell.
- Slow down the tempo of the movement, emphasizing the contraction and holding the top position for longer.
- Perform the exercise on an elevated surface, such as a step or platform, to increase the range of motion.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Upper back