EXERCISE DESCRIPTION:
The barbell shoulder shrugs are a single-joint motion exercise designed to target the levator scapulae and upper trapezius. Using a barbell with a grip outside the shoulders encourages more scapular upward rotation and will recruit the trapezius more than when using a narrow grip or dumbbells. A scapular retraction is set and a forward lean is held prior to performing the elevation. This aligns the pull of the targeted muscles against gravity.
ALIGNMENT AND POSITIONING OF BARBELL SHOULDER SHRUGS:
1. Stand in a ready position, hold a barbell, and keep the hands placed just outside shoulder width. (This hand positioning increases the amount of upward rotation).
2. While standing straight, squeeze the shoulder blades back and together and hold them there.
TECHNIQUE OF BARBELL SHOULDER SHRUGS:
1. Contract the levator scapulae and upper trapezius. Pull the arms straight up, bringing the shoulders towards your ears.
2. Hold, and continue to contract the levator scapulae and upper trapezius, keeping the shoulder blades together.
3. At the end of the barbell shoulder shrug, slowly lower the arms to the original start position. Repeat.
Disclaimer
Before you begin any exercise program, and before you attempt any exercises shown on this website you should first consult with your doctor
and have a physical examination.
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