Home Gym ExercisesBent Over Shrug
(4.33)
through 3 votes
through 3 votes
| muscles: | Trapezius , Deltoids |
|---|---|
| auxiliary muscles: | Hand Flexors , Hand Extensors |
| required: | Barbell or EZ Bar, Dumbbells (2) or Kettlebells (2) |
| optional: | Bench, Seat |
| fitness level: | Easy |
| exercise type: | Strength |
| Variations available (3) |
General And Specifics
- this exercise especially trains the upper and middle part of the trapezius as well as the rhomboid major
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