Barbell Shrug for Traps

                            If you want to give an impression of power then training traps using barbell shrugs is what you want. Use this basic exercise with any of the following methods & workouts and watch them grow.

What many people do not know is that the trapezius muscles actually are not part of the deltoids. They are a part of the back. They run from the shoulder area straight down your back along your spine. Regardless of what they are a part of you probably want to know how to build them so let's get to it.

Nothing is better for building the traps than heavy weight. As long as you use good form on the movement, then the heavier the better. Most powerlifters have big traps because of all of the heavy deadlifts they do.

* Exercise Data  

• Type: Strength
• Main Muscle Worked: Traps
• Equipment: Barbell
• Mechanics Type: Isolation
• Level: Beginner
• Sport: No
• Force: Pull

  

* Barbell Shrug Images

* Barbell Shrug Guide

1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a 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.
3.  Slowly return to the starting position as you breathe in.
4.  Repeat for the recommended amount of repetitions.

 Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.