Recommended trapezoid exercises: single-arm barbell shrugging

Trapezoidal muscle is the strongest muscle on the upper back. A strong trapezoidal muscle allows you

　　　The trapezoidal muscle is the superficial muscle located in the upper back and middle back, and is divided into three parts according to the direction of its muscle fibers.

　　The function of trapezoidal muscle:

　　1. Spinal fixation

　　Upper part: lift up the scapula, rotate upward

　　Middle part: addiction (addition) scapula

　　Lower part: press down, circumcision of the scapula .

　　　2. Scapula fixation

　　　Binocular contraction -->Head backward, (chin lift), spine straightening

　　　Single-side contraction -->Head to the opposite side, lateral flexion

　　　The upper part of trapezoid muscle!

　　Vertical movement (shrugging) mainly exercises the upper part of trapezoid muscle. Common shrug training is usually done with dumbbells and dumbbells!

　　Often we use both hands in shrug training, but in fact, unilateral training also has many advantages! Including a larger range of motion, activate more exercise units, and at the same time, it can also exercise your core strength against lateral flexion!

　　Single arm Barbell shrugging

　　Action process:

　　Select a squat rack, fix the safety pin near the knee, place the barbell, the weight is about half of the shrugging with both hands!

　　Then hold the barbell sideways (can use the assist belt) and stand straight! Tighten the core muscles against the weight of the barbell to prevent the spine from being taken away (to fight lateral bend)

　　　The shoulder scapula lifts, and shrinks the upper side of the trapezoid muscle to complete the shrugging!

　　Precautions: During the movement, you need to fight lateral bend, and never take the spine away by the weight of the barbell!

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