Shrugs

[Clockwork0 Senior Member Find all posts View Profile Close Clockwork0]

Anyone a fan of it? first time doing it in a long time, never has appealed to me but willing to give it a second thought.

Is the benefit just traps? if so meh.

[proactive Senior MemberMember of the Month ? 2017 Find all posts View Profile Close proactive]

what is it?

[Clockwork0 Senior Member Find all posts View Profile Close Clockwork0]

what is it?

Its a lifting exercise; basically grab a barbell or a dumbbell in each hand, then raise your shoulder as high as possible and hold that contraction for one second.

[proactive Senior MemberMember of the Month ? 2017 Find all posts View Profile Close proactive]

Its a lifting exercise; basically grab a barbell or a dumbbell in each hand, then raise your shoulder as high as possible and hold that contraction for one second.

ooooh. well i do construction daily, so when it comes to working out i think i got that covered at work. then when i play i workout harder than i do at work. so can't relate here. but if you were talking about packing a 100lbs of mushrooms on your back for miles in steep mountain country. well then we could relate.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Shrugs are supposed to target the trapezius muscles. but other muscles are called into play- like the deltoids (shoulders), neck and forearms. Different angles like bent over shrugs can involve the lats, and heavy half or quarter shrugs can involve most of the muscles of the body.

If you want a truly challenging shrug variant consider the Hise Breathing Shrug.

[WIItard Senior Member Find all posts View Profile Close WIItard]

I do these. I put a bar on a decline bench press bench because the holders are the lowest. Load up the bar for 10-12 reps and stand next to one end of the bar. Grab the bar with one hand and position yourself so you can go straight up and down with a one arm shrug. Then the other arm and I tend to do do 3 quick sets like that. Basically one side is resting while the other is lifting but your body is constantly lifting.

Make sense? Just one arm at a time and the idea is it allows you to isolate the traps better. It's along the lines of what Big Al was referring to. I'm surprise though I have never heard of seen anyone doing a Hise shrug.

[WIItard Senior Member Find all posts View Profile Close WIItard]

I also sometimes do shrugs on a squat rack with the bar behind me. Again it's to get a different direction of tension in the traps. In that case your shoulders will be pulled back. Try those if you never have. Harder then you would think.

[ArtisticAnarchist Senior Member Member of the Month Aug 2018 Find all posts View Profile Close ArtisticAnarchist]

Even when I was barely 140 lbs my freshmen year in high school I always had good traps (probably from carrying 50 lbs worth of books on my back every day in addition to genetics) so I never felt the need to target those muscles specifically.

Honestly, you'd probably get more results for your time by doing Barbell Rows (Traps are synergists) and Deadlifts (Traps are stabilizers).

[Jay1983 Senior MemberMember of the Month Apr 2014, Sept 2016 Find all posts View Profile Close Jay1983]

My mind to muscle connection with my traps is on point, so I hardly ever train them, because they grow at a fast rate, but when I do blast them, shoulder shrugs indeed it is.

Squeeeeeeeze!

[TheAnimal220 Senior Member Find all posts View Profile Close TheAnimal220]

I have wide clavicles and I don't have genetics for large traps. The only two things that have managed to put some beef on there were heavy block/rack pulls and farmers walks with a trap-bar. Shrugs with a trap bar feel good, but they haven't given me much in the size department.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

I do these. I put a bar on a decline bench press bench because the holders are the lowest. Load up the bar for 10-12 reps and stand next to one end of the bar. Grab the bar with one hand and position yourself so you can go straight up and down with a one arm shrug. Then the other arm and I tend to do do 3 quick sets like that. Basically one side is resting while the other is lifting but your body is constantly lifting.

Make sense? Just one arm at a time and the idea is it allows you to isolate the traps better. It's along the lines of what Big Al was referring to. I'm surprise though I have never heard of seen anyone doing a Hise shrug.

A interesting variation! If you grab the thick sleeve end of the bar it gives you a better grip workout

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

I have wide clavicles and I don't have genetics for large traps. The only two things that have managed to put some beef on there were heavy block/rack pulls and farmers walks with a trap-bar. Shrugs with a trap bar feel good, but they haven't given me much in the size department.

Power cleans, bent, and upright rows are also excellent for beefing up the traps.

[WIItard Senior Member Find all posts View Profile Close WIItard]

A interesting variation! If you grab the thick sleeve end of the bar it gives you a better grip workout

For me the limiting factor for weight, how much can I actually hold on to for 10-12 reps. I've been close on the last set of my grip giving out before my traps.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Deadlift and high pulls.

[Clockwork0 Senior Member Find all posts View Profile Close Clockwork0]

A interesting variation! If you grab the thick sleeve end of the bar it gives you a better grip workout

speaking of grip, Al do you have favorite grip exercise?