Barbell Posterior Shrugs are a great exercise for individuals looking to strengthen their upper back muscles, particularly the trapezius muscle. As mentioned earlier, this exercise involves lifting the shoulders straight up towards the ears while holding a barbell. It is important to note that while the movement may seem straightforward, performing the exercise with proper form is crucial for avoiding injury and ensuring maximum benefit. One key aspect of maintaining proper form during Barbell Posterior Shrugs is to keep your arms relaxed, as the movement should primarily be generated through the lifting motion created from your shoulders. Additionally, maintaining a shoulder-width stance and fully extending your arms behind your body with an overhand grip is important for starting in the correct position.
How to perform Barbell Posterior Shrugs
- Load a barbell with the prescribed weight and pick it up from the rack behind your back.
- Stand with a shoulder-width stance and fully extend your arms behind your body with an overhand grip. This is your starting position.
- Exhale and lift your shoulders straight up while squeezing them towards your ears, elevating the barbell.
- Hold this position for a second and then slowly lower the barbell back to the starting position by descending your shoulders.
- Repeat for the recommended number of repetitions. Remember to keep your arms relaxed and focus on lifting the weight with your shoulders.
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