This exercise targets the trapezius muscles and allows for a great range of motion.
- +Allows constant tension on the muscles
- +Can adjust weight easily
- +Provides a different stimulus than traditional shrugs
- –Risk of improper form due to heavy weight
- –May not target the trapezius muscles as effectively as dumbbell shrugs
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
- Attach a straight bar to a low pulley; set weight light to moderate
- Stand tall, feet hip-width, bar in front, overhand grip shoulder-width
- Keep arms straight, chest up, neck neutral, core braced
- Shrug shoulders straight up toward ears; don’t roll or bend elbows
- Pause and squeeze traps at the top
- Lower shoulders slowly to a full stretch
- Exhale as you shrug up; inhale on the way down
- Use controlled reps; stop if it strains your neck