How to Do a Standing Barbell Shrug | Back Workout





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Published on Sep 15, 2012

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Hi guys. This is Max Happer again for How Cast. And today I'm going to show you guys how to do a barbell shrug. Now, what shrugs are really used for is to work your track muscles. Help strengthen your neck. Right? So this is what we're going to be doing. Arms extended. All we're doing is lifting our shoulders up and back. We're not trying to pull them forward. We're trying to pull them up and back. Because that's what your tracks do. Up and back. Elevate your scapulars. Alright? So this is what we're looking for. Let me show you guys from the back. This is what it's going to look like. Following down. Up, hold a couple of seconds. Back down. Up, hold a couple seconds. Okay? Now, guys, it's another one of those exercises that I really believe to be moderate in terms of the way there's no real need to use three hundred pounds, four hundred pounds to get your tracks to work. I mean, just do more repetition. You'll be a lot safer. And you'll do less damage to your neck in the long run.

So let me show you how to do it. Got to hold the weight. We're holding it in front of us. Leaning on my legs. And all I'm going to do, again, is lift my shoulders up and back. Squeeze. I like to hold for a count of five. Four. Three. Two. One. Allow them to drop down. Good, pinch. All the way back. Five. Four. Three. Two. One. Slow on the way down again. Back up. And pinch. Five. Four. Three. Two. One. Slow on the way down. Well these barbell shrugs are mainly used to target your trapezius muscle. Right? Now when you target your trapezius muscle, you strengthen that. You also strengthen your neck, and that's something that a lot of us are going to want to do out there. So again, you don't need a thousand pounds to do it. Use a little bit lighter weight, go to higher reps.

And if you know what you're doing and you feel very comfortable doing it, by all means, do whatever you need to. But for the novices, for the people that are a little unsure about it, use a lighter weight. Up. Hold. Contract. You'll get a lot more work in a hold and contract. And then you let it down. Alright guys? So again, enjoy. Try it out. But be safe.


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