REAR BARBELL SHRUGS

Rear Barbell Shrugs

Alternate Name: -
START POSITIONEXECUTION
Stand in front of the loaded barbell and grip the bar at shoulder-width apart. Your feet should be roughly at the same distance apart (shoulder-width). Lift the barbell up and hold it as you get ready for the initial shrug. This is your starting position.Shrug the barbell up using your traps and hold in that position for a second. Then, release the weight back down to the original starting position.

Repeat entire movement for the desired or prescribed number of repetitions.

DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't try to jerk the barbell up as you perform the shrugs as this may result in injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the bar with more weight.
MUSCLES WORKED
PRIMARYSECONDARY
TrapsNone
CLICK HERE for Muscle Anatomy Chart
MORE TRAPS EXERCISES
Barbell Upright RowCable Upright Row
CLICK HERE for COMPLETE LIST of BACK EXERCISES

This exercise is a fairly easy movement to execute. Even beginners can do this one with relative ease. However, if you are a beginner you may want to start off with a few warm-up reps with the empty bar.

For those that are more advanced, a heavy-loaded bar is needed because the trapezoid muscles (the ones that are targeted the most with this exercise) adapt very quickly and need to be constantly stimulated by challenging them with increased weight.

Finally, this is an exercise where the movement shouldn't be rushed. In fact, if you jerk the weight up you may risk injury by hyperextending your muscles. Thus, nice and smooth is the way to go with this exercise.






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