{"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"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Barbell shrug - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/barbell-shrug\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Barbell shrug - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"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. 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