Shrugs with a barbell while standing

Lift your shoulders up. Hold for half a second. Then lower them down in an arc. Optionally, you can perform this exercise with a barbell behind your back, as well as bent over. This will allow you to work more bundles of the trapezius muscle.

Nuances and Mistakes

1. You can do this both with the barbell in front of you and with the barbell behind your back. In the version with the barbell in front, the front bundles of the trapezius are more engaged. If the barbell is behind, then the rear bundles are targeted. However, to be honest, the difference is not significant.

2. If the weight of the barbell is quite heavy, I recommend using straps. This way, you won't be distracted by your grip. But no matter how heavy the weight is, it should be such that you can perform at least 8 repetitions. You need to go until you feel a burning sensation in your trapezius. Only then will you see results.

3. If you lean your back slightly, the load will shift from the upper part of the trapezius to its lower fibers (the ones closer to the shoulder blades). And the more you lean your body, the lower the load shifts.

4. It is advisable to work through the full range of motion. Relax the muscles fully at the bottom and pause for a moment at the very top.

5. Trapezius exercises can be performed at the end of a back or shoulder workout. Many shoulder exercises also engage the trapezius.

6. Try not to bend your arms at the elbows. In this case, your arms act merely as ropes that connect your shoulders to the barbell.