Weight-bearing shoulder shrug: barbell weight-bearing shoulder shrug movement illustration tutorial

Weight-bearing and shoulder shrug: barbell weight-bearing and shoulder shrug movement illustration tutorial

Bodybuilding enthusiasts all want to have strong muscles that can support their shirts. This not only requires developed pectoral muscles, back muscles and shoulder muscles, but also strong trapezoidal muscles.

Trapezoidal muscle training is simpler than general bodybuilding training. The main movement is Shrug (Shrug), that is, lift both shoulders in the direction of both ears. The equipment required for shrug exercises is only a pair of dumbbells or a barbell. Other trainings to strengthen trapezoidal muscles: ordinary deadlift and upright rowing.

Target training area: trapezoidal muscles (also involves the cervical muscles and upper back muscle groups)

Action tips:

1. Stand naturally, with your back facing forward with your hands, hold the barbell or dumbbell, and sag in front of your legs.

2. Raise your shoulders up at the same time, so that your shoulders can touch your ears as much as possible. Then slowly turn your shoulders back at this apex position, and then slowly turn from back to the original position where your arms are drooping. Repeat. Do not bend your elbows during the shrug.

Precautions :

1. The principle of shrug training is: do not be too light, and not too heavy. A reasonable weight should be that you can complete the entire movement strictly according to the requirements, that is, try to get the two shoulders close to the ears, keep for a while, and do not bend the elbows. Then, both shoulders fall to the lowest point at the same time. The entire movement can be done 10-12 repetitions.

2. If you bend your wrists slightly and turn the tips of your elbows outward, this pair of shoulders The contraction effect of the lateral trapezoid muscle is more effective

3. Trapezoid training strategy: Like other body parts, try to diversify the movements as much as possible and never single the movements. After trying a variety of shrug movements, including traditional shrugs and upright rowing, select the most effective movements to concentrate on training. Adhere to the barbell and dumbbells as the basis for trapezoid muscle training, and pullers and other movements as auxiliary choices.

4. Traditional dumbbells and barbell shrugs and upright rowing mainly exercise the upper part of trapezoid muscle, and cannot directly exercise the middle and lower trapezoid muscles. In order to better exercise the entire trapezoid muscle, the following 10 innovative shrug movements are introduced to achieve. Break the usual dysfunction of trapezoid muscle training.

The traditional dumbbells and barbell shrugs and upright rowing mainly exercise the upper part of trapezoid muscle, and cannot directly exercise the middle and lower trapezoid muscles. In order to better exercise the entire trapezoid muscle, the following 10 innovative shrug movements are introduced to achieve. Break the usual tedious trapezoid muscle training.

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Place the barbell behind you instead of in front of your thighs, which forces you to pull your shoulder blades backward throughout the shrug, so you can exercise the middle of the trapezoid (although most of the pressure is still on the upper trapezoid). This will work better on a Smith machine.

(2) Shrugging the upper oblique

Sit on the upper oblique flat bench face upward, with the flat bench at a 60-degree angle to the ground or higher. Hold a dumbbell in each hand, and your arms are perpendicular to the ground (similar to the initial posture of the upper oblique dumbbell curl). Then shrug. This will have a different angle on the trapezoid compared to the shrug with the upper body perpendicular to the ground.

(3) Prone shrug

This action is exactly the opposite of an upward slanting shrug. Lie face down on an upward slanting flat bench or high stool, hold a barbell or two dumbbells in both hands, extend your arms straight, and perpendicular to the ground. Do not shrug in the direction of the ears, but lift the weight by shrinking the scapula while keeping your arms straight. This exercises the middle and upper back of the trapezoid muscles.

(4) The shrug

Stand on the calf training machine, so that your shoulders are placed under the pad, and then shrug, the same as the weight-bearing shrug. Since both arms do not need to resist resistance on the side, the elbows and wrist joints will not be under a slight pressure. This training can also lock each movement on the same track.

(5) Shrugging peak contraction

Each time the shrug movement reaches the top position, maintain it for 3 to 5 seconds, which can significantly increase the strength of the shrug. Similar peak contraction is particularly effective for shrugs. Unlike many pushes, the contraction joint will not lock during shrug movements, and because the arms are perpendicular to the ground, the downward pull of gravity will reach the maximum.

(6) Shrugging on the head

Although this unique move can be done with both barbells or two dumbbells, we recommend using a Smith machine for safety and cheapness. At the beginning, the barbell is located on the top of the head, just like the top position of the shoulder press, just pull the scapula down as far as possible. Then push the barbell as high as possible. Pay attention to the up and down movement of the scapula.

(7) Single-arm shrug

Despite using dumbbells, most fitness workers shrug both shoulders at the same time. However, trapezoids can also benefit from one-sided training like other muscles. Grab the D-shaped handle connected to the low-position tensioner, and after doing all the times in one set, then switch to the other hand, or both hands. Hold a dumbbell or handle, and train the left and right trapezoids alternately. One-sided shrugs can focus on each side and increase the range of movement. One-sided training in the gym is not a common exercise method, but it is very helpful for trapezoids.

(8) Smith machine shrugs

Whether it is doing a back shrug, a head shrug, or a traditional way of shrugs with both arms down and barbell in front, Smith machine can lock the shrugs on a vertical path while easily changing the body position. For example, when doing a shrug, you can bending backwards and slightly down to train more of the lower part of the trapezoids, or use Smith machine to do a single-arm shrug.

(9) Low-position puller shrugs

Grasp the grip connected to the low tensioner and stand backwards, so that the tensioner is about 45 degrees from the ground, and shrugging backwards. You can exercise the upper and middle parts of the trapezoid muscles at the same time.

(10) Cross tensioner shrugging

Stand in the middle of the cross tensioner and grab the D-shaped handle connected to the left and right tensioners. The tensioner should be set at the lowest position. Shrugg and keep your arms straight and open at a 45 degree angle to the body. In addition to lifting the scapula (exercise the upper part of the trapezoid muscle), the position and pressure of the arms can also be easily pulled inward (exercise the middle part of the trapezoid muscle).