Behind The Back Shrugs

This is an excellent way to isolate the upper trap muscles.  By placing the bar behind your back you essentially eliminate all momentum and limit the motion to purely target the traps, rather than shoulders, arms and traps. 

(A)This is the exact opposite of the barbell shrug to the front.  Rather than grasp the barbell from the front, you will grab it from behind your back.  (B)  .  Lift or shrug your shoulders as high possible, attempting to touch your ears with them.  Pause for a moment at the top for a good hard crunch, then lower the weight, slowly, back to starting position.

Note:  You might use a cambered or u bar, as it is easier to do this exercise with one.
 
Exercise Slideshow

                            

 
Home
][  Contact
1998-2001 ABC Bodybuilding Company. All rights reserved. Disclaimer