Behind the back barbell shrugs?

[Mr. Humdiddly]

Does anybody do behind the back barbell shrugs? I heard they work the middle traps and help pull the shoulder blades together to offset if your shoulders are rounding towards the front.

Are these strenuous on the RC? Also what is the proper form and technique?

 

[Larrybird]

I think it's just a matter of preference. Might be some research out there though.

Do you feel a difference when you do them in the back opposed to the front?

 

[slowjamcdub]

yeah I like em too. I do both

 

[blazeftp]

For the technique
Barbell Shrug Behind The Back Exercise Guide and Video

I have never had any issue with RC doing these.

 

[Mr P]

love it..

 

[cyto33]

gotta try it myself i have been slacking there.
got a complex everyone says to me i have no kneck.

 

[Die$eL~Man]

great exercise ...

 

[Machine5150]

i do a combo shrug program where i do 130kg roll my shoulders forwards 12 times, backwards twelve times and then hold it for 12 second as high as i can with one of those Hex weight lifting bars.. i love it, shoulders get a good burn to them too.

 

[ezred]

my body structure doesn't allow me to do behind the back shrugs. i have long legs and arms and my torso is slightly shorter by comparison.... i.e. my ass gets in the way. if i go up over about 150kg the balance factor kicks in and i can no longer do them proper form because of the ass. below that i can do them, but what's the point when i do 200kg in the front.

i like to do single arm bb curls on the smith machine as well, often using something to thicken the bar to work on grip as well. or rack out the crossover cables and do single arm shrugs there from different angles.

 

[Mr. Humdiddly]

my body structure doesn't allow me to do behind the back shrugs. i have long legs and arms and my torso is slightly shorter by comparison.... i.e. my ass gets in the way. if i go up over about 150kg the balance factor kicks in and i can no longer do them proper form because of the ass. below that i can do them, but what's the point when i do 200kg in the front.

i like to do single arm bb curls on the smith machine as well, often using something to thicken the bar to work on grip as well. or rack out the crossover cables and do single arm shrugs there from different angles.

... Okay, that's nice was looking more for advice on form etc., but thanks letting me know your workout routine...

 

[ezred]

lol sorry i wasn't more helpful in that regard.

the rc, they do put more pressure obviously than the front, but it will depend on the size of your ass and torso structure in general how much pressure they put. what does your routine look like, as in when on what day of your split do you do the shrugs?

the other exercises i was listing were just alternatives that i use to target that same area, the single arm curl was meant to be single arm shrug, and i can give form advice on those if you're not familiar. the single arm is nice because you can position yourself a few different ways to hit your whole traps.

an alternative shrug exercise you might not be doing that can target mid-upper or mid-lower well depending on how you do it is overhead shrugs.

anyway, my bad, reading the first part of your post it seemed more like you were opening up discussion about it more than asking for specific advice... i then apparently went totally ray charles on the last line 'cause you were more than clear there.

 

[hockeyfan2185]

u can run some synthol at 1ml a day for 20 days before a cycle then fill that muscle when u gear up. just dont abuse the synthol or u will look very unnatural and the muscle wont look like a muscle, but the traps are the only place id advise ever using synthol.

 

[RJ]

u can run some synthol at 1ml a day for 20 days before a cycle then fill that muscle when u gear up. just dont abuse the synthol or u will look very unnatural and the muscle wont look like a muscle, but the traps are the only place id advise ever using synthol.

Please use smilies when you make jokes. You are making jokes right?

Anyway. You want big traps? Do heavy deads. Plain and simple.

 

[Mr. Humdiddly]

u can run some synthol at 1ml a day for 20 days before a cycle then fill that muscle when u gear up. just dont abuse the synthol or u will look very unnatural and the muscle wont look like a muscle, but the traps are the only place id advise ever using synthol.

... An analysis of this thread reveals a growing amount of "irregularities".

 

[82nd_Fister]

I like doing mine seperatedly, behind the neck. I.e. two dumbbells and you shrug one side at a time. Works better for isolating traps, I think.

 

[ezred]

yeah that's why i like the single arm smith machine shurgs as well. modifying foot position can shift focus to upper/mid/lower. i also like seated overhead shrugs, i use the smith. would do them standing but i'm too tall to do them in a power rack standing even if i use a wide grip if i put my hands up and try to extend i get about half way and the bar hits the top of the power rack. guess it's not my height as much as my arms being long.