Bent over shrugs

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03-04-2013, 03:45 PM
gbrice75

Bent over shrugs

Anybody do em'? I find the shrug movement to be much more effective when I squeeze up and 'back' rather than just up towards my ears. To accomplish this, a slight bend (picture the Yates row) helps me. I'm trying to target the 'outer' portion of my traps that sit on the back moreso than the peaks.
03-04-2013, 03:48 PM
Lunk1

Quote:

Originally Posted by gbrice75

Anybody do em'? I find the shrug movement to be much more effective when I squeeze up and 'back' rather than just up towards my ears. To accomplish this, a slight bend (picture the Yates row) helps me. I'm trying to target the 'outer' portion of my traps that sit on the back moreso than the peaks.

Often I change my position from leaning further back to leanning further forward. Doing 10 one way then immediatly doing ten the other way...fry's em nice!
03-04-2013, 06:41 PM
stpete

Yeah, i do. I also concentrate on the area you speak of when doing seated close grip rows. Try going a little higher (towards chest) when pulling and you'll feel it.
03-04-2013, 07:06 PM
kelkel

One of my favorites is behind the back shrugs. Awesome change of pace.
03-04-2013, 08:16 PM
Lunk1

Quote:

Originally Posted by kelkel

One of my favorites is behind the back shrugs. Awesome change of pace.

I ahve included this as well. I love hiting traps from all angles!
03-04-2013, 10:10 PM
lucabratzi

I've been changing my shrug form a little lately. Instead of shrugging straight up I pull shoulder blades back and shrug. Try to focus on squeezing the muscles between shoulder blades and traps.
03-04-2013, 11:10 PM
RipOwens

Quote:

Originally Posted by kelkel

One of my favorites is behind the back shrugs. Awesome change of pace.

Also a big fan of behind the back shrugs... nice to throw in every so often.
03-04-2013, 11:56 PM
Turkish Juicer

I am a fan of seated dumbell shrugs.

Less weight due to the seated position not only puts less pressure on joints, yet traps respond better since many other body parts are not involved in this exercise, especially legs and core.
03-05-2013, 10:19 AM
lucabratzi

Quote:

Originally Posted by Turkish Juicer

I am a fan of seated dumbell shrugs.

Less weight due to the seated position not only puts less pressure on joints, yet traps respond better since many other body parts are not involved in this exercise, especially legs and core.

Wouldn't this put a strain on you're spine?
03-05-2013, 10:45 AM
gbrice75

Quote:

Originally Posted by stpete

Yeah, i do. I also concentrate on the area you speak of when doing seated close grip rows. Try going a little higher (towards chest) when pulling and you'll feel it.

I never seem to be able to pull it very high... not much higher than my navel area. You do this close grip and feel it in your traps?

Quote:

Originally Posted by kelkel

One of my favorites is behind the back shrugs. Awesome change of pace.

I used to 'try' em', but due to my big ass (thank you Italian grandmother), I have a tough time with em'. :(

Quote:

Originally Posted by lucabratzi

I've been changing my shrug form a little lately. Instead of shrugging straight up I pull shoulder blades back and shrug. Try to focus on squeezing the muscles between shoulder blades and traps.

Exactly what I'm talking about.

Quote:

Originally Posted by Turkish Juicer

I am a fan of seated dumbell shrugs.

Less weight due to the seated position not only puts less pressure on joints, yet traps respond better since many other body parts are not involved in this exercise, especially legs and core.

Interesting, i'll have to give this a shot. Never have done em' seated.
03-05-2013, 06:19 PM
stpete

Yes, i do. Also when i do bent over bb rows. Just raise the bar a little in both exercises. When i go heavy, heavy i don't do it but w/reps between 10-15. Close grip palms facing each other. Give it a try and squeeze at the end.
03-06-2013, 01:04 AM
Turkish Juicer

1 Attachment(s)

Introducing the seated shrug machine:

Attachment 134596
03-06-2013, 01:09 AM
austinite

^ busted link, TJ.
03-06-2013, 10:02 AM
gbrice75

Quote:

Originally Posted by Turkish Juicer

Introducing the seated shrug machine:

Attachment 134596

TJ - most people at my gym use this standing, facing the back support. That motion is exactly what I don't like as you really just wind up squeezing everything together up top. When I use this machine, I stand also but face the opposite way, bend slightly, and use the back support as... a back support! Tis' the best way I've been able to hit this exercise so far.
03-06-2013, 02:37 PM
Far from massive

I also do both standing straight and bent over. I like to do my bent over near shoulder width and the straight ones palms in with hand very close on the bar.
03-06-2013, 06:01 PM
Zodiac82

Quote:

Originally Posted by gbrice75

Anybody do em'? I find the shrug movement to be much more effective when I squeeze up and 'back' rather than just up towards my ears. To accomplish this, a slight bend (picture the Yates row) helps me. I'm trying to target the 'outer' portion of my traps that sit on the back moreso than the peaks.

yes I thought I was the only one that did that....everybody else in the gym looks at me like im stupid when I do this

Quote:

Originally Posted by stpete

Yeah, i do. I also concentrate on the area you speak of when doing seated close grip rows. Try going a little higher (towards chest) when pulling and you'll feel it.

I like kicking my elbows out when I bring it up to my chest....on the seated row I also like to lean back at like a 60° angle and pull to my chest....I really feel them on that one
03-07-2013, 03:31 PM
gbrice75

Quote:

Originally Posted by cancer82

yes I thought I was the only one that did that....everybody else in the gym looks at me like im stupid when I do this

That's actually a good thing... because most people in gyms are clueless retards.
03-07-2013, 05:40 PM
Zodiac82

Quote:

Originally Posted by gbrice75

That's actually a good thing... because most people in gyms are clueless retards.

lol.