Five kinds of shrug exercises to create a trapezius


Five kinds of shrug exercises to create a trapezius

Here are 8 types of shrug exercises.

These exercises will help you achieve your desire to practice the trapezius muscle into two hills.

銆€銆€Obvious trapezius is a mistake.

The area covered by the exam is about the same as the abdominal muscle you have to practice every 2-3 days, so you have no reason to ignore it.

Many bodybuilders extend the upper limbs of the trapezius muscle to the scapula and connect it to a small part. The upper part of the trapezius muscle originates from the skull and the cervical vertebra. From here, the muscle fibers extend down to the shoulder blade and lock, forming a diamond.a type of muscle.

銆€銆€In addition to visual effects, the trapezius muscle is important for almost any sport.

銆€銆€Its upper part is mainly responsible for shrugging movements.

When you raise a heavy box and walk long distances, you can feel the fatigue of this part of the muscles.

The central part bears the action of rowing, and it is this part of the muscle that is working hard when you pull a heavy iron gate.

The lower end of the shoulder shoulder moves, and some of the parallel arm arms flex.

This part of the muscle is also important for lifting the barbell over the head.

Many upper limb exercises train to the lower and middle parts of the trapezius muscle, so this article is mainly for the upper part of the trapezius muscle training.

銆€銆€Here is also a question about using the grip belt.

Although the grip belt can improve your grip, over-reliance on it will reduce the muscle strength of your arm.

Therefore, it is best to use the grip belt only when doing the high-intensity exercise and using the maximum weight.

This way you can train your arm muscles while strengthening the trapezius.

There are many similarities in shrugging exercises. Here are some technical points that apply to various actions.


Weight (barbells, dumbbells, instruments, etc.) should be as close as possible to the body to avoid injury.


Straighten carbon dioxide during practice.

The biceps will always try to participate in the movement, try to avoid elbow flexion.


Keep your back and neck straight.

Scanning forward changes the direction of the shoulder joint and increases the risk of injury.


Practice while looking forward, not looking down.

Bowing can change the force of the spine and cause damage.


Keep your legs straight.

Kneeling will use the lame in the shrugging action to increase the inertia and reduce the exercise effect.