Barbell Shrug

Barbell Shrug

Barbell Shrug is an effective exercise involving your upper trapezius.


A barbell shrug is a traditional exercise for most bodybuilders. The main muscle work in this exercise is done by the Trapezius, also called The Trap.


Either you can perform a barbell shrug with barbells, or you can challenge yourself and do a similar exercise, but with a different gear.


Start the exercise by standing up straight. Place your feet shoulder width apart. Grasp a barbell with both hands in front of you. Use a pronated grip, which means that your palms is facing your thighs.

Now - raise your shoulders as far as you can. Hold the contraction for a second when you are at the top. Do not lift the barbell using your biceps, remember that the barbell shrug is an exercise for your trapezius.

Return to your starting position. Repeat.

You can alternate this exercise by rotate your shoulders as you go up, going in an almost circular motion from the front to rear. Be aware that this is not a good exercise for people with shoulder problems. In addition, this exercise can also be performed with the barbell behind the back or with dumbbells by your sides, or in a smith machine or with a shrug machine.


Focus on lifting the weight with your traps and not your biceps.To get the most of the exercise remember the pausing at the top of the barbell shrug. Try to extend the pausing by counting to 3 at the top of each rep.


There are other exercises that also activates your traps. Here are some of them.


The Bodyweight row is an upper body exercise that targets the back and arms. Hold the handles, lean backwards. 

Bend your elbows, pulling your body towards your hands. Your elbows should remain close to your body. Your torso should be rigid, avoid any sagging or aching in your low back or hips.
Get back to starting position by slowly lower your body, straightening your elbows without your shoulders rolling forward. 


Grab the handles palms down. Slightly bend your knees and extend your arms over your head. Retract your shoulder blades and pull up your body, driving your elbows down to your side. 


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Bodyweight® Training System is a training equipment with which you use your own bodyweight as resistance to exercise. Bodyweight® is easily used at home by attaching it to a ceiling mount, or take along for the ride and attach to a hotel door or equally around a tree out on a hiking.

The gear consists of two bands with handles. The handles are made in grooved rubber to improve grip and allows you to perform the exercises more stable. The straps directly above the handles are curved and have room for hands and forearms, which improves mobility and prevents the risk that the bands will abrade the wrists and arms.

Beneath the handle are the foothold. Loops where you place your feet during certain exercises. The footholds are designed so that the feet should lay firmly in the Bodyweight and reduces the risk of your feet slipping away. Bodyweight is easy to adjust to the desired length by a simple motion between exercises.

The gear comes with a practical and stylish backpack that makes it easy to store, and or take, Bodyweight anywhere. Bodyweight takes very little space and has a very low weight!