Wide-Grip Barbell Shrugs
Grab a barbell with a pronated grip wider than shoulder-width and let it hang in front of your thighs. Stand tall with your chest up, arms straight, and shoulders relaxed at the bottom. Shrug your shoulders straight up toward your ears, squeezing your upper traps hard at the top without rolling them. Pause briefly, then lower the bar under control back to the starting position. The wider grip shifts the emphasis toward the upper-back portion of the traps.
BACK · PULL
How it is executed
- Grab a barbell with a pronated grip wider than shoulder-width and let it hang in front of your thighs.
- Stand tall with your chest up, arms straight, and shoulders relaxed at the bottom.
- Shrug your shoulders straight up toward your ears, squeezing your upper traps hard at the top without rolling them.
- Pause briefly, then lower the bar under control back to the starting position.
- The wider grip shifts the emphasis toward the upper-back portion of the traps.
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Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Client capacityHow many clients you can handle
