Barbell Shrugs for Middle Trapz
You'll need a barbell and weight plates. The barbell can be placed in a squat rack or picked up off the floor.
Grip: Grip the barbell with your hands shoulder-width apart using an overhand grip. Keep your arms extended to hang straight down from your shoulders.
Stance: Stand with your feet shoulder-width apart for balance. Keep your back straight and chest up.
Movement: Initiate the movement by moving shoulder back. Then, focus on lifting your shoulders one third of the total range of motion. At the top, hold the contraction for 1 second. This way you are targeting the lower portion of your trapezius.
Lowering: Slowly lower your shoulders back down by relaxing the traps. Don't round your back as you lower.
Tips: Exhale at the top contraction. Avoid swinging the weights. Keep your torso stationary; the motion should come purely from the shoulders. Use wrist straps if grip strength is limiting.
