Скачать приложение

Shrugs

Cover
1
Shrugs

This is a basic exercise that allows to build a significant amount of trapezius muscle.

2
Instructions for barbell shrugs

Stand straight in front of a barbell that is placed on the floor or on a stand.

Grasp the bar in a palms-down grip slightly wider that your shoulder width.

Hold the bar with your arms straightened and extended down.

Stretch and lower your shoulders.

Make sure your knees are slightly bent, your chin pointed up.

Inhale, tighten your abs and, as you exhale, pull your shoulders up.

Pause for 2 seconds at the top.

As you inhale, return to the starting position.

3
Instructions for dumbbell shrugs

Stand straight with your feet at the shoulder width.

Grasp the dumbbells with your palms facing to your body.

Stretch and lower your shoulders.

Make sure your knees are slightly bent, your chin pointed up.

Inhale, tighten your abs and, as you exhale, pull your shoulders up.

Pause for 2 seconds at the top.

As you inhale, return to the starting position.

4
Typical mistakes and tips

Do not rotate your shoulders. Your goal is to lift them up, don't swing them to the sides.

If you do deadlifts, this exercise can be excessive, as it will make the shoulders visually narrow. 

Exercise type: weight
Muscle groups: back