Shoulder Shrug (Smith-Machine Barbell Behind the Back)

Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell behind your thighs, keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the bar slowly and deliberately - don't jerk them. • As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Dumbbell shrug: Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
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