One exercise that works the traps (trapezius muscles) is the barbell shrug. It’s common in upper-body training that emphasizes strength and muscles, and it’s frequently done on a shoulder day. It can be loaded strongly with strap support, however it is often done for moderate to high repetitions, such 8–10 reps each set.
Advantages
engages the shoulder and upper back muscles secondary
increases the size and power of traps
Barbell variant makes overloading easier.
can add a pause at the top to make it harder.
Instructions for the barbell shrug
Muscle diagram for the barbell shrug
Using a pronated grip (palms facing the thighs), hold a barbell in front of you while standing straight and placing your feet shoulder-width apart. Advice: Spread your hands slightly wider than shoulder-width apart. To improve your grip during this workout, you might wear wrist wraps. This is where you will begin.
Raise your shoulders as high as you can as you release the air, and hold that contraction for a short moment. Advice: Don’t try to use your biceps to lift the barbell.
Breathe in and slowly return to the beginning position.
Continue for the prescribed number of times.
Variations:
You can also move in a semicircular motion from front to back by rotating your shoulders as you lift. However, those who have shoulder issues should avoid using this version. This exercise can also be done with a shrug machine, smith machine, dumbbells at the side, or a barbell behind the back.
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