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Back shrugs
Last reviewed: 04.07.2025
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You will need:
Barbell and bench
Strengthens:
With this exercise you can easily pump up your trapezius muscles
Starting position
Place the barbell on the floor at the edge of the bench. Sit on the edge of the bench with your back to the barbell, arms down behind your body. Your partner should hand you the barbell, grab it with your hands shoulder-width apart, palms facing back.
Main movement
Keep your back straight and slowly lift your shoulders as high as you can. Resist the urge to bend your arms to help. Note: Don't worry too much about form, just keep your back straight and don't bend your arms. Keep the movements soft.
Final position
Hold the top position, then slowly lower your shoulders as low as possible.
Please note: For variety, you can perform this exercise with dumbbells or standing.