BARBELL SHRUG BEHIND THE BACK_
Type: strength
Main Muscle Worked :Traps
Other Muscles: Forearms,Middle Back
Equipment: Barbell
Level: Beginner
Force: pull
1.Stand up straight with your feet at shoulder width as you hold a barbell with both hands
behind your back using a pronated grip (palms facing back). Tip: Your should be a little wider than
shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. tip: refrain
from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
3. Slowly return to the starting position as you breathe in.
4. Manten la contraccion durante un segundo antes de bajar la barra hacia abajo, a la posicion inicial mientras inhals.
5. Repeat for the recommended amount of repetitions.
Variations: You can also rotate Your Shoulders as you go up, going in a semicircular motion from rear to front.
However this version is not good for people with shoulder problems. In addition, this exercise can be performed
with the barbell in font of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
Main Muscle Worked :Traps
Other Muscles: Forearms,Middle Back
Equipment: Barbell
Level: Beginner
Force: pull
1.Stand up straight with your feet at shoulder width as you hold a barbell with both hands
behind your back using a pronated grip (palms facing back). Tip: Your should be a little wider than
shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. tip: refrain
from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
3. Slowly return to the starting position as you breathe in.
4. Manten la contraccion durante un segundo antes de bajar la barra hacia abajo, a la posicion inicial mientras inhals.
5. Repeat for the recommended amount of repetitions.
Variations: You can also rotate Your Shoulders as you go up, going in a semicircular motion from rear to front.
However this version is not good for people with shoulder problems. In addition, this exercise can be performed
with the barbell in font of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.