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Barbell Shrug

IntermediateStrengthTier T3

You stand tall holding a barbell in front of your thighs with both hands, arms straight. You raise your shoulders straight up toward your ears. Then you lower them back down.

Targets: Neck (Cervical Spine)
Muscles: Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the bar held in front of the thighs. Shrug with the shoulders raised and the contraction held.
  1. A man standing tall, holding a barbell in front of his thighs with both hands, shoulders relaxed down, arms straight.

    Step 1 of 3

    Stand up straight with your feet at shoulder width, holding a barbell in front of your thighs with both hands in a pronated grip a little wider than shoulder width, arms straight and shoulders relaxed down.

  2. The same man, now with his shoulders raised straight up toward his ears, arms still straight, holding the barbell in front of his thighs.

    Step 2 of 3

    Raise your shoulders straight up toward your ears as far as you can, breathing out, and hold the contraction for a second without bending your elbows.

  3. A man standing tall, holding a barbell in front of his thighs with both hands, shoulders relaxed down, arms straight.

    Step 3 of 3

    Stand up straight with your feet at shoulder width, holding a barbell in front of your thighs with both hands in a pronated grip a little wider than shoulder width, arms straight and shoulders relaxed down.

Breathing

  • Breathe out as you raise your shoulders up toward your ears; breathe in as you slowly lower back to the starting position.

Safety Information

Warning: raise the shoulders using only the shoulder-girdle musculature -- never try to lift the barbell by curling or pulling with the biceps or bending the elbows. Keep a firm, controlled grip on the bar throughout the set; wrist wraps are an optional aid if grip strength limits the load before the shoulders do. Stop and set the barbell down with control if you feel pain, pinching, or numbness in the neck, shoulders, or wrists at any point during the shrug. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.