< strong>BarbellIllustrated tutorials and videos of shrug movements
Exercise parts: Trapezius
Starting position: Stand with your feet shoulder-width apart, hold the barbell in front of you with your hands slightly wider than shoulder-width apart, keep your body straight, and lower your shoulders as much as possible. Gently hold the barbell with both hands and relax and hang naturally.
Instructions for action: Hunch your shoulders upward as much as possible (the higher the better), and try to reach your ears with your shoulders! Hold for a second at the highest point, then slowly lower back to the starting position.
As you exhale, lift your shoulders upward and hold the contraction for 1-3 seconds. Keep your arms extended as you lift.
Action changes:
1. When shouldering, the shoulders should be straight up and down. Do not rotate, as this will spread to other parts of the shoulder muscles.
2.You can put the barbell behind you to stimulate the lower trapezius muscles more deeply
3.You You can also use dumbbells and tensioners to exercise
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