Barbell shrug exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Barbell shrug )

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Name of exercise  Resist shld shrugs w/barbell
Other names of exercise Barbell shrug
Description of exercise The barbell shrug is a strength training exercise that primarily targets the trapezius muscles in the upper back and shoulders. It involves standing with feet shoulder-width apart, holding a barbell with an overhand grip and lifting the shoulders towards the ears while keeping the arms straight. This movement contracts the trapezius muscles and helps to improve shoulder stability and posture. The exercise can be performed with different variations such as using dumbbells or a Smith machine, and can also be done with a wide or narrow grip to target different areas of the trapezius. The barbell shrug is a popular exercise for building strong and defined upper back muscles.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand and hold barbell in hands as shown.
  • Keep elbows straight.
  • Shrug shoulders up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Elevation, Depression, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved grip strength
  • Increased muscle mass
  • Stronger upper back
  • Improved posture
  • Increased shoulder stability
  • Improved deadlift and squat performance
  • Reduced risk of shoulder injury
  • Improved overall strength
  • Improved athletic performance
  • Increased core stability

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The barbell shrug exercise should be avoided if you have any pre-existing shoulder, neck, or back injuries. It puts a lot of strain on these areas and could worsen your condition. Additionally, if you have any cardiovascular issues or high blood pressure, this exercise may not be suitable for you as it can increase your heart rate and blood pressure. It is also not recommended for beginners or those who are not familiar with proper form and technique, as it can lead to injury. If you are experiencing any pain or discomfort during the exercise, it is important to stop and consult a professional before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your back straight and avoid rounding your shoulders
  • Engage your core muscles throughout the exercise
  • Avoid jerking or swinging the weight
  • Keep your neck in a neutral position
  • Use a spotter if lifting heavy weights
  • Don’t hold your breath, remember to breathe evenly
  • Use proper form and technique to avoid injury
  • Start with a lighter weight and gradually increase as you get stronger

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Osteoporosis
  • Shoulder impingement
  • Neck pain

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    Frequently asked questions

     

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