Weighted Shrug: Barbell Weighted Shrug Movement Illustrated Tutorial
Bodybuilding enthusiasts all hope to have strong muscles that can hold up their shirts. This requires not only well-developed chest, back and shoulder muscles, but also strong trapezius muscles.
Trapezius training is simpler than general bodybuilding training. Its main action is Shrug, which means lifting the shoulders toward the ears. The only equipment needed to do the shoulder shrug exercise is A pair of dumbbells or a barbell are required. Other exercises to strengthen your traps: deadlifts and upright rows.
Target exercise areas: Trapezius muscles (also involves neck muscles, upper back Muscle group)
Action essentials:
1. Stand naturally, with the backs of your hands facing forward, holding a barbell or dumbbell hanging in front of your legs.
2. Hunch both shoulders upward at the same time, so that the acromion touches the ears as much as possible, then slowly turn the shoulders back at this peak position, and then slowly turn from back to downward to the original position of the arms hanging down. . Repeat. Don't bend your elbows while shrugging.
Note:
1. The principle of shrug training is: not too light, let alone too heavy. A reasonable weight should be such that you can complete the entire movement strictly as required, that is, bring your shoulders as close to your ears as possible and hold for a while without bending your elbows. Then, lower both shoulders to their lowest point at the same time. The entire movement can be done for 10-12 repetitions.
2. If you flex your wrists slightly and turn the tips of your elbows outward, it will be more effective in contracting the trapezius muscles on the shoulder
3. Trapezius training strategy: Like other body parts, you should try to diversify your movements and avoid simplistic movements. After trying a variety of shrugs, including traditional shrugs and upright rows, focus on the most effective ones. Insist on using barbells and dumbbells as the basis for trapezius training, with exercises such as tensioners as auxiliary options.
4. Traditional dumbbell and barbell shrugs and upright rowing mainly exercise the upper part of the trapezius muscles, and cannot directly exercise the middle and lower trapezius muscles. In order to better exercise the entire trapezius muscle, here are 10 innovative shoulder shrug movements. Break the stale trapezius training routine.
(1) Shrugging from behind
Also known as the "Haney Shrug," named after eight-time Mr. Olympia Lee Haney.
Putting the barbell behind you rather than in front of your thighs forces you to pull your shoulder blades back throughout the shrug, thus engaging the mid-traps more (although most of the stress is still on the upper traps) . It works better if you do this on a Smith machine.
(2) Upward shrug
Sit face up on an incline bench that is at an angle of 60 degrees or more to the ground. Hold a dumbbell in each hand, with your arms perpendicular to the ground (similar to the initial position of the incline dumbbell curl). Then shrugged. This impacts the trapezius muscles at a different angle than shrugging with the upper body perpendicular to the ground.
(3) Prone and shrug
This movement is the exact opposite of an incline shrug. Lie face down on an incline bench or a high bench, hold a barbell or two dumbbells in both hands, and keep your arms straight and perpendicular to the ground. Instead of shrugging your shoulders toward your ears, lift the weight by contracting your shoulder blades while keeping your arms straight. This works the mid trapezius muscles and upper back.
(4) Calf training machine shrug
Stand on the calf machine with your shoulders under the pads, then shrug in the same manner as a weighted shrug. Since your arms don't need to be resisted at your sides, your elbows and wrist joints won't be put under any pressure. This training also locks each movement into the same trajectory.
(5) Shrugging peak contraction
When each shrug reaches the top position, hold it for 3 to 5 seconds, which can significantly increase the intensity of the shrug. A similar peak contraction is particularly effective for shoulder shrugs. Unlike many presses, the contracted joints of the shrug movement do not lock, and because the arms are perpendicular to the ground, the downward pull of gravity is maximized.
(6) Head shrug
Although this unique move can be performed with either a barbell or two dumbbells, we recommend using the Smith machine for safety and affordability. Start with the bar overhead, just like at the top of a shoulder press, except your shoulder blades are pulled as far down as possible. Then push the barbell up with your shoulder blades as high as possible. Focus all your attention on the up and down movement of your shoulder blades.
(7) One-arm shrug
Even though dumbbells are used, most bodybuilders perform shrugs on both shoulders at the same time. However, the trapezius muscles can also benefit from unilateral training like other muscles. Grasp the D-shaped handle connected to the low tensioner. After completing all the reps of a set, switch to the other hand, or hold a dumbbell or handle in each hand, and train the left and right trapezius muscles alternately. Unilateral shrugs focus on working each side and increasing range of motion. Unilateral training is not a common exercise method in the gym, but it can be very helpful for the trapezius muscles.
(8) Smith Machine Shrugged
Whether it is doing backWhether doing a back shrug, an overhead shrug, or a traditional shrug with arms down and bar in front, the Smith Machine locks the shrug in a vertical path while allowing for easy changes in body position. For example, when performing a shoulder shrug, you can bend backward and slightly at the waist to train the lower trapezius muscles more, or you can use a Smith machine to perform a one-arm shrug.
(9) Low cable shrug
Grasp the handle connected to the low tensioner and stand back so that the tensioner is at an angle of approximately 45 degrees to the ground, while shrugging your shoulders back and upward. The upper and middle parts of the trapezius muscles can be exercised at the same time.
(10) Cross Cable Shrug
Stand in the middle of the cross-cable tensioner and grasp the D-shaped handles connected to the left and right tensioners. The tensioner should be set to the lowest position. Shrug your shoulders and keep your arms straight, at a 45-degree angle to your body. In addition to elevating the scapulae (working the upper trapezius), the position of the arms and the direction of the pressure also make it easier to pull the scapula inward (working the middle trapezius).
