Barbell Seated Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius Upper Fibers
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Trapezius Upper Fibers
- Secondary Muscles
- Levator Scapulae, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Seated Barbell Shrug
How to: Barbell Seated Shrug
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a barbell with both hands, arms extended down at your sides.
- Lift your shoulders up towards your ears as high as possible.
- Hold for a moment at the top and then lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too heavy weights which can lead to poor form.
- Lifting with momentum rather than using muscle strength.
- Failing to keep a neutral spine, leading to strain.
Modifications
- Perform without weights or with lighter weights if having shoulder stability issues.
- Use a stability ball to support your back if needed.
Tips
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Focus on controlled movements to engage the trapezius muscles effectively.
- Adjust the weight according to your strength level to maintain good form.
Barbell Seated Shrug Alternatives
Tags
shrug
trapezius
strength
upper back
shoulders
barbell