7.8
Good
Smith Machine Behind the Back Shrug Images
Smith Machine Behind the Back Shrug Instructions
- With the bar at thigh level, load an appropriate weight.
- Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
- Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- After a brief pause return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
7.9
Excellent
Cable Shrugs Images
Cable Shrugs Instructions
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
- Lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one side at a time.
8.3
Excellent
Barbell Shrug Behind The Back Images
Barbell Shrug Behind The Back Instructions
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
8.4
Excellent
Barbell Shrug Images
Barbell Shrug Instructions
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.