A fundamental exercise for developing the trapezius muscles in your neck.
- +Targets trapezius muscles effectively
- +Allows lifting heavy weights
- +Simple to perform
- –Risk of neck strain if performed incorrectly
- –Does not engage the full body
This exercise targets:
Upper Back
Traps
Shoulders
Side Delts
Rear Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall with feet hip-width and a barbell in front
- Grip the bar just outside thighs, palms down, arms straight
- Brace your core, shoulders back and down, chest up
- Shrug straight up toward your ears without bending elbows
- Pause briefly at the top, squeeze traps
- Lower the bar slowly under control
- Do not roll shoulders or jut your neck; breathe out up, in down