Barbell Shrugs
For barbell shrugs, grab a barbell with your hands positioned about shoulder-width apart or wider. Keep your legs slightly bent at all times. Raise your shoulders up towards your ears while keeping your arms immobile at your sides.
When you have raised your shoulders up as high as possible, pause for a short isometric contraction and then return to the starting position.
Tips
* This is a great exercise for developing the upper part of the trapezius. The key to this movement is to only move your shoulders- your arms should be relaxed and hanging at your sides as you raise the weight up.
* This movement can also be performed by holding the barbell behind your back. It is sometimes easier to feel the contraction of the trapezius by holding the bar behind the back, however at the same time, it can be a little more awkward to hold the bar in such a position.
* Try placing your hands in a reverse grip (one hand in an overhand and the other in an underhand position) when using heavy weights. This will allow you to get a better grip on the bar. Switch hands on each set in order to work each side of the trapezius equally.
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