Barbell Shrugs Standing

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The barbell shrugs standing workout is a highly effective exercise for targeting the upper back.

By holding a barbell with an overhand grip and standing upright, the exercise primarily engages the trapezius muscles.

As the barbell is lifted and lowered in a controlled manner, the upper back muscles are specifically targeted.

This exercise is ideal for building strength and size in the upper back, without overstating the involvement of auxiliary muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Hold the barbell in front of your thighs, arms fully extended, and shoulders relaxed.
Keeping your back straight and core engaged, lift your shoulders up towards your ears as high as possible.
Hold the contracted position for a brief moment, squeezing your shoulder blades together.
Slowly lower your shoulders back down to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions.

Position yourself with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. This wider grip will allow for a greater range of motion and better engagement of your upper back muscles.
Stand tall, keeping your chest up and your shoulders back. Imagine a string pulling your head towards the ceiling, maintaining a neutral spine throughout the exercise. This proper posture will ensure that you are targeting the correct muscles and avoid unnecessary strain on your lower back.
As you lift the barbell, focus on squeezing your shoulder blades together at the top of the movement. This contraction will activate your upper back muscles, particularly the trapezius, and help to develop strength and definition in that area.
Avoid using your arms to lift the barbell. Instead, think of them as hooks, allowing your upper back muscles to do the work. This mind-muscle connection will ensure that you are effectively targeting the intended muscles and not relying on other muscle groups to compensate.
Control the descent of the barbell, resisting the urge to simply drop it. This eccentric phase of the exercise is just as important as the concentric phase. Lower the barbell in a slow and controlled manner, feeling the stretch in your upper back muscles. This controlled movement will maximize muscle engagement and promote overall strength and