Performing Bent over shrugs

[pm2 racing]

Hey bros,


Are they more effective to do with free ways or with the straight bar?
And I was wondering if they help to develop Muscle growth on your shoulders too?
Thank you.

 

[muskate]

Shrugs are an isolation movement for the trapezius muscles. They will not build the shoulder muscles.

I like to do shrugs with dumbbells instead of a barbell because you have a much larger range of motion. Do regular shrugs and shrugs with your shoulder blades rolled back to target both the upper and lower trapezius muscles.

 

[McSatan]

Try armpit rows or monkey rows. Like Mus said, ROM is key. And the traps are diamond shaped, so if you want that completes look, you'll have to do things that hit the lower, middle back part of the traps. Doing behind the neck press standing or seated without back support will hit them. Although I no longer advocate behind the neck anything. Impingement.

 

[stevesmi]

nobody mentioned cleans? you don't need to shrug to build traps if you learn how to properly do cleans

 

[MasonicBodybuilder]

Some guys don't even do shrugs if they deadlift enough. I have seen a lot of guys that do them use a barbell and lean slightly forward as well as do them upright. I am not a huge guy but cant use dumbbells because I require a much higher weight than what 2 dumbbells can provide.

 

[Lev Butlerov]

Personally, I would just do the standart straight shrugs, and find some other exercises for the shoulders. I mean, the shrugs are great for the delts and trapecius, but they will barely make a difference for the shoulders.

 

[Jay Scott]

Also, a lot of people tend to do quick n short shrugs, which will more likely lead to an injury than actually building the muscle.

Contraction and squeezing is the key here