{"id":13689,"date":"2019-12-01T08:36:34","date_gmt":"2019-12-01T08:36:34","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13689"},"modified":"2019-12-02T16:50:59","modified_gmt":"2019-12-02T16:50:59","slug":"barbell-shrug","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/barbell-shrug\/","title":{"rendered":"Barbell shrug"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Upper Trapezius<\/li>\n<li><strong>Synergists:<\/strong> Middle Trapezius, Levator Scapulae<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Stand holding a barbell using a shoulder-width pronated grip (palms facing your body).<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you elevate your shoulders as high as possible.<\/li>\n<li>Hold for a count of two and squeeze your trapezius.<\/li>\n<li>Inhale as you lower the barbell back to the starting position.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your back straight and torso still; only your shoulders should move.<\/li>\n<li>Keep your elbows slightly bent.<\/li>\n<li>Do not roll your shoulders, as this increases the risk of injury.<\/li>\n<li>If necessary, use wrist straps for a better grip, or use a mixed grip (one hand pronated or facing you, the other hand supinated or facing forward).<\/li>\n<li>The barbell shrug targets your upper trapezius, while your middle trapezius acts as a synergist. A strong trapezius will assist you in the development of other major muscle groups, as it is involved in many key exercises.<\/li>\n<\/ul>\n<h2>Variations<\/h2>\n<p>The shrug can also be performed with the barbell behind your back (behind-the-back barbell shrug), with the barbell held over your head (overhead barbell shrug), with a trap bar (trap bar shrug), with dumbbells (dumbbell shrug), with a Smith machine (Smith machine shrug), and with a cable machine (cable shrug).<\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated grip (palms facing your body). Execution Exhale as you elevate your shoulders as high as possible. Hold for a count of two and squeeze your trapezius. Inhale as you lower [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13690,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,740,759],"tags":[],"class_list":["post-13689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-gia-plati","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13689","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13689"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13689\/revisions"}],"predecessor-version":[{"id":13693,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13689\/revisions\/13693"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13690"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}