Which shruggs to do?

[Faytr]

How is it better to do shruggs – with the barbell behind your back touching the ass, or right in front of you. I have seen this new form of doing it, and I wonder if this is only for the advanced guys, and if there are any small secrets to this.

 

[Lev Butlerov]

I would say that it would be a better fit for someone more experienced, but if you are in good shape, you can try it out. Just make sure not to be starting with high weights right away.

 

[SteveMobsterG]

Behind the back does, it seems, isolate them more - if nothing you get a greater contraction.

 

[stevesmi]

cleans will build huge traps, but nobody does them

 

[Steviemh]

Alternate the variations you do. Behind the back tends to focus more on the bottom rear part of the trap (Think thicker) while in front tend to focus more on peak. I also throw in some side shrugs as well alternating which ones I do week by week. All three target a slightly different part of the trap

 

[tryan2126]

Traps can be a tricky muscle to work. I tend to see people try and always go super heavy when shrugging behind the back that can lead to bad form and serious shoulder issues down the road. Cleans do help as long as you think up right row while doing them and they don't have to be super heavy either. DB shrugs on the side is probably the safest bet.


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[Faytr]

And could I combine the three shruggs in one workout - behind the back, fron, and side ones? Or that would be too much? I assume that if they focus on different parts of the lats, that approach could work for the entire back - right?

 

[MasonicBodybuilder]

I don't work traps directly anymore but you can do all different varieties. Nothing wrong with doing them slightly bent over either. You can hit them from all different angles. Deadlifts for me have really helped with my traps.

 

[muskate]

Shrugs with a barbell in front of your body put the emphasis on the upper traps where as shrugs with the barbell behind your body put the emphasis on your middle and lower traps.

Neither are better or worse. They just prioritize different parts of the muscle.

I personally would do both. 3-4 sets of both.

 

[Steviemh]

Yes you can certainly do all three in one workout. I wouldn't do that every shoulder workout. Maybe every fourth shoulder workout or something along those lines. There's so many workouts for shoulders you could go three or four times and do different varieties of each one. Each angle for each workout is going to change the target muscle so keep that in mind