BARBELL SHRUGS
PRIMARY TARGET: TRAPS
OTHER MUSCLES : SHOULDER
1. Hold a barbell with both the hands and stand straight.
2. Your hands on the barbell should be a little wider than
shoulder width apart.
3. In this starting position, barbell is
at the middle of thighs height from the ground and palms are facing your
thighs.
4. Gently roll your shoulders in the upward
direction.
5. Raise your shoulders up as far as you
can,while exhaling-out.
6. Pause for a second in this position and
feel the contraction in your traps and shoulders.
7. Again come back to the starting
position, while inhaling.
8. Repeat as many times as recommended.
TIPS:
Ø Use wrist wraps for a better grip.
Ø This exercise can also be performed with the heavy weight plate,
the barbell behind the back, dumbbells by the side and with a shrug machine.
Ø To make this exercise more effective for different regions
of traps and deltoids, gently roll your shoulders forward, up, back, and down
instead of doing just up and down movements.
Ø This exercise is found to be a big
cause of back-disk problems, so try to do it under trainer’s guidance.
Ø Keep your whole body as straight as
possible during the whole exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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