Guided barbell shrugs is a strength training exercise that trains and develops the trapezius muscles. These large muscles cover the entire upper neck and back in a fan-like pattern.
How do you do the exercise?
Grab the guided bar and stand with your feet hip-width apart and your hands shoulder-width apart in pronation. Unhook the bar from the guide frame and then raise the bar by shrugging your shoulders, arms straight. The movement must be carried out in complete amplitude without jerks or swings.
CAUTION: The trapezius muscles are quite resilient and usually respond well to long sets. Keep your back straight and bend your knees slightly.
Tips
- Inhale as you raise the dumbbells and exhale as you lower them.
- Slightly bend your knees and tighten your abdominal muscles to get your chest well-endowed and avoid back injuries.
- Don't roll up your shoulders as is often seen, it is not only unnecessary but can cause injury.
Variant
- The guided barbell shrug can be performed with dumbbells for greater freedom of movement, but it can also be performed with a free bar or trapeze machine.
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