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Barbell shrugs – Training traps !3

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BARBELL SHRUG  is an exercise used to build upper and lower trapezius muscle and deltiod also. its the key exercise to build the huge traps.Traps’ are large muscles in the middle of the upper back that are used to support the arms . Today you read the step by step execution of barbell shrugs, tips, main muscle worked and variations etc. keep reading..

HOW TO PERFORM THE BARBELL SHRUGS :

Stand your feet slightly apart. Facing the bar resting on floor or weight rack.Hold a barbell at arms’ length in front of the thighs, using an overhand shoulder-width grip.















Keeping arms  and back straight,contract your abdominal muscles and shrug your shoulders as high as possible, pulling the bar vertically upward. Lower the bar slowly down to the start position, stretching the trapezius.Performing barbell shrugs in front of  mirror helps you to obtain the right form.

BARBELL SHRUGS

MAIN MUSCLE WORKED:

 >>>> Trapezius (upper and middle fibers). Deltiod , forearms. <<<<


RANGE OF MOTION : 


Higher the bar raised , harder the tarpezius muscle works.


TIPS :

   >> Warm up 1st.

1. Keep your arms and back  straight.

2. Do not  roll your shoulder , just  shrug the weight up and down .

3. Do not use extremely heavy weights .

4. Squeeze your traps at the top of the movement for 1 second.

5. Lift and lower the barbell slowly.

VARIATIONS : 

1 Barbell shrug behind the back.

2. Machine shrugs.

3. Dumbbell shrugs


6 minute workout

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Why not check out some of our 6 minute workouts. Seriously, you can do them in just 6 minutes - freeing you up to do other things - or even more workouts!
One of our most popular workouts, why not workout your upper body with our 6 minute high pump circuit to maximise your workout. Make sure you muscles get a wake up call with some of the following exercises.
 
STARTEXERCISE NOTES
keep your elbows tucked into your sides
BICEP CURLS

You can perform this exercise in all three biceps actions, normal / reverse and hammer. Aim to keep your elbows close to your side. You may want to be lying (harder) or seated during this exercise. Avoid swinging the weights, if you get tired, work one arm at a time.
keep your back pushed into bench
LATERAL RAISE

This exercise can be performed either seated or standing. Aim to take the weights out to your side, keeping a slight bend in the arm at the elbow joint. You may want to work in an alternate arm motion, or with both arms together.
work with palms either facing forwards or inwards
Bent Over 2 Arm Row

Commence the exercise with your feet close together, holding suitably weighted dumbbells in each hand, on the outside of your feet, keeping your arms straight, legs slightly bent, with your back straight. Smoothly lift your elbows high, focusing on using your back muscles to lift the weights.

Trapz Workout (VIDEO)

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