The Benefits - To develop the trapezius muscles. I call barbell shrugs a heavy power mevement for traps. This exercise allows you to work with the heavy weights. So use as heavy weight as possible and do as many reps as you can. A little cheating with your legs is allowed.

Execution - Hold a barbell at arm’s length in front of you, using an overhand grip. Raise your shoulders as high as you can, trying to reach your ears, squeeze the traps and hold in this position for a moment. Lower the bar back to the starting position. A variation of the barbell shrugs exercise, is to squeeze traps together.

Tips - To have a stress to your middle and lower traps, round your shoulders by pulling yoyr shoulder blades together when lowering the weights. For a maximum contraction, hold the weight at the top for a moment before lower the weight down. Behind the back barbell shrugs will cause a greater sqeeze to your middle traps.

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