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Exercise Benefits With Proper Form & Technique

Bent Over Shrug

through 3 votes
muscles:TrapeziusMuscle, DeltoidsMuscle
auxiliary muscles:Hand FlexorsMuscle, Hand ExtensorsMuscle
required:Barbell or EZ Bar, Dumbbells (2) or Kettlebells (2)
optional:Bench, Seat
fitness level:Easy
exercise type:Strength
Variations available (3)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

Starting Position

  • stand upright, the feet are shoulder width apart
  • tilt your upper body forwards, about 45 degrees
  • the arms hang down
  • now you can grasp the weights
  • if you use kettlebells or dumbbells, the palms should point forward or to each other
  • the arms are stretched

Correct Execution

  • raise the shoulders and pull them backwards simultaneously
  • the shoulder blades move towards each other
  • hold the position for a short moment
  • then, lower them slowly
  • do not rest the weights on the ground go on to the next rep

tips for the workout

  • the more you tilt forward, the more the focus wanders to the lower area of the trapezius muscle
  • you can sit down on a chair for more stability
  • or use a weight bench and lay on it with the front of your body