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Barbell Shrugs or dumbbell shrugs can build big traps. The trapezius muscles, in particular the upper and outer regions, tend to be areas in which we store a lot of tension.
This can lead to a “turtle shell” posture and can accentuate any upper cross syndrome postural issues.
As such, building up the traps with shrugs will do more than just add mass to your neck and shoulders- they’ll allow you to stand up straighter and remove some of that built-up tension from your neck.
Barbell Shrugs Muscles Worked?
The trapezius muscles are a collection of three muscles that comprise the bulk of the upper back, with one portion spanning from the back of the skull to the spine and down to the middle-lower thoracic region.
This is why it can be easy to think that shrugs work only your neck, but in fact they also involve your shoulders and upper back.
Barbell Shrugs Benefits?
Barbell Shrugs are a great exercise to improve posture, because it focuses on your upper trapezius. The upper trapezius is the most overworked portion of the trap, which makes this an excellent choice for postural correction.
How to do Barbell Shrugs?
Start standing with shoulders directly under the bar. Using a pronated grip (palms facing you), lift the bar off the rack and hold it at arm’s length in front of your thighs.
Take a step back from the rack, keeping your arms straight and perpendicular to the floor. Keep a slight bend in your knees for comfort and stability as you perform the exercise.
Contract your trapezius muscles to pull your shoulder blades together and hold this contraction throughout the duration of the exercise.
Take a deep breath, close your eyes if you find it helps with stability, and push your chest out as you shrug your shoulders straight up toward the ceiling.
Hold for one or two seconds at the top and breathe out as you allow your shoulders to lower back down.
Pump the weight up and down for a desired number of repetitions (usually at least 12). When done correctly, this will quickly tire out the upper trapezius muscles.
Barbell Shrugs Variations
You can easily alter Barbell Shrugs by changing the width of your grip, performing unilateral or bilateral variations, or adding additional resistance in the form of chains, bands, weight plates , etc.
Tips:
• Keep your core tight throughout the movement to protect your lower back. A loose midsection will often lead to back pain.
• Keep your arms straight throughout the movement, and avoid “locking out” at the top or excessive leaning back as you shrug. You’ll sacrifice tension on your traps if you do either of those two things.
Barbell Shrugs Common Mistakes:
• Using too much weight- The goal is to get a burn in the upper traps. You don’t need to use a weight that leaves you barely able to stand up straight afterwards.
• Shrugged shoulders not perpendicular to the ground- If you find your shoulders are shrugged upwards even while standing tall, try decreasing your range of motion.
• Elbows bent- Elbows should be locked straight, unless you are using additional resistance in the form of chains or bands. This will allow you to work the traps fully throughout their range of motion.
• Bending your knees too deeply. Keep them slightly bent to maintain stability and avoid placing unnecessary stress on the knee joint.
• Moving your neck around during the shrug. This is a no-no for 2 reasons: 1.) It puts undue stress on the cervical spine and makes it more difficult to use your trapezius muscles, and 2.) It’s a good way to get seriously injured.
Barbell Shrugs Alternatives
Dumbbell and machine shrugs allow you to fine-tune the angle at which the traps contract, and they’re useful for adding variety into your training. Cable shrugs are also great for slightly varying angles of contraction by changing the height of the pulleys, but they’re not as good for setting up chains or bands.
Reverse Grip Barbell Shrugs
These are a good choice for those who have a history of elbow or shoulder problems because they place less stress on the shoulders and biceps. However, reverse grip shrugs are not as effective as regular barbell shrugs at building traps.
Barbell Shrugs Workout:
Barbell Shrugs 3 sets x 8-12 reps
Variations:
Cables, Dumbbells and Machines for variety purposes.
Reverse Grip Barbell Shrugs: 3 sets x 12-15 reps (not to failure)