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Shrugs with the barbell

Continuing, it is possible to train the shoulders with the barbell. This exercise can be performed both in front of and behind the body. When lifting the barbell over the neck, you effectively target the upper back area. For more information on optimal body posture and execution of movements, refer to this.

Body position

Stand upright when performing barbell shrugs. Your feet are shoulder-width apart, and your knees are slightly bent. Keep your upper body straight, and focus your gaze forward. Grip the barbell in an overhand grip. Depending on the variation, you can grab the barbell in front of or behind your body.

Movement execution

The execution of shrugs in front of the body is straightforward. Hold the barbell in an overhand grip and lift it with your shoulders. Keep your arms close to the body, and exhale during this movement. Afterward, lower the barbell while taking a deep breath. For shrugs with the barbell behind the back, grip the barbell shoulder-width. While exhaling, lift the barbell slightly behind your body. Your arms remain almost fully extended, and at the same time, you should not move your upper body. The power for this movement comes exclusively from the shoulders and the neck.

Stressed muscles and common mistakes

For further insights into the targeted muscle groups and common errors when performing Neck Raises with the barbell, visit the website dedicated to Neck Raises / Shoulder Pulls / Shrug Exercises.

Alternative variations to shrugs with the barbell

To add more variety to your workout, consider incorporating similar exercises or alternative variations of Neck Raises with the barbell.

Shrugs with the Theraband

Executing Neck Pulls with Therabands is ideal for strengthening your neck muscles at home. The movements are comparatively straightforward. The focus is on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, you can moderate the training intensity.

Shrugs at the multi-press

The multi-bench proves to be an extremely versatile training machine in the gym. Shrugging on the multi-bench is particularly effective for targeted strengthening of the upper trapezius muscle. Thanks to the built-in guide rail, the execution of the movement is extremely effortless, even for beginners. In comparison to free weight training, you receive additional support, minimizing the risk of serious errors. These errors could potentially lead to injuries and diminish the effectiveness of the workout.

Shrugs on the cable pull

In every gym, a cable machine tower is a standard feature. If you want to strengthen your neck or, more specifically, the upper fibers of the trapezius muscle, shrugging on the cable machine is a suitable option. Executing shrugs on the cable machine provides maximum freedom of movement. At the same time, the elastic cables effectively protect the joints. The training effects and the execution of the movement correspond to other variations of shrugging.

Shrugs on the shrug device

The shrug device is relatively rare in the gym, allowing for guided execution of shrugs. Many beginners prefer to use these devices instead of starting directly with free weight training. On the one hand, you benefit from the guided movement, but on the other hand, it means less flexibility.

Shrugs with dumbbells

Shrugging with dumbbells is known as a traditional shoulder lift. With this exercise, you can specifically strengthen the upper part of your trapezius muscle to develop a prominent neck. However, there are also critics who highlight the disadvantages of this fitness exercise. Since the execution of the movement is relatively simple, both beginners and advanced individuals can opt for shrugging with dumbbells. The only condition is to avoid mistakes and feel comfortable with the exercise.

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