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Back shrugs

 
, medical expert
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.

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