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Reply With Quotebarbell shrugs bar in front and bar behind 2 sets of each +1 light set for reps.
don't do the whole shoulder rolling thing, just up and down with pause at contraction.
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Thread: How do you shrug?
- 25-05-2012, 11:33 PM #1Newbie Trainer
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How do you shrug?
Do you use a barbell or dumbbells? What's the difference?
Do you roll your shoulders or just go straight up?
How many sets and reps?
What's your rom like?
Fast or slow?
I'd be interested to hear how you prefer to shrug.
I usually grab the heaviest dumbbells I can lift (sometimes using straps), pull my shoulders back and lift straight up through my back. I warm up and do one set of 8-12 reps and I hold each contraction for 2 seconds at the top. I try and bring my shoulders as high as possible but the rom is fairly small. I've had some good progression and can normally lift a little heavier each week. I'm lifting 45-55kg atm.
- 25-05-2012, 11:47 PM #2Dum Spiro Spero
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Re: How do you shrug?
“To anyone that ever tells you that you can’t do something – tell them to go f*ck themselves.”
- 25-05-2012, 11:48 PM #3
Re: How do you shrug?
HuH DUNNO?
- 25-05-2012, 11:48 PM #4
Re: How do you shrug?
I start on barbell at around 60 for a 20rep warm up. tense at top of the rep.
Work up to around 120kg. do 3 sets bar at front of me then 3 sets bar behind me. then work on dumbells.
- 25-05-2012, 11:52 PM #5
Re: How do you shrug?
After boulders i do 4x 5 bb @ 220k or so,up/down and hold up.
ewen likes this.
- 25-05-2012, 11:58 PM #6Getting HUGE!
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Re: How do you shrug?
Do front barbell with back 15, 12, 10 reps straight up and down, slow with a contraction at the top. The dumbells with shoulders same rep range same motion.
- 26-05-2012, 12:05 AM #7Banned
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Re: How do you shrug?
diff every time
- 26-05-2012, 12:09 AM #8
Dumbbells shrugs held 1 second at top of rep don't find it benefits rotating on this exercise
Grew my traps fine this way
- 26-05-2012, 12:43 AM #9what you squat in life echoes in eternity
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Re: How do you shrug?
bb 220 3x5 .
- 26-05-2012, 01:43 AM #10Gym Addict
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Barbell with hooks, 2 working sets with dropset all the way down to a empty bar with static holds on last couple reps on each drop, if this dosnt make your traps grow then nothing well
- 31-05-2012, 10:22 PM #11Gym Addict
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Re: How do you shrug?
just lately been doing them on incline bench 45 degree with d/b and b/b was mainly for a change but good results
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