The back shrug is an effective exercise for strengthening the upper back, particularly the trapezius muscle. It also works the levator scapulae, rhomboids, and erector spinae muscles. The exercise involves lifting your shoulders up to your ears and then lowering them down in a controlled manner. Here are the steps to perform a back shrug exercise correctly:
Step 1: Starting Position Stand with your feet shoulder-width apart, keeping your knees slightly bent. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. Hold the barbell in front of your thighs with your arms fully extended.
Step 2: Lifting Inhale and lift your shoulders up towards your ears as high as possible. Hold the top position for a moment, and feel the contraction in your upper back muscles.
Step 3: Lowering Exhale and slowly lower your shoulders back down to the starting position in a controlled manner. Do not let the barbell drop down too quickly.
Step 4: Repeat Repeat the exercise for the desired number of repetitions. Start with lighter weights and gradually increase the weight as your strength improves.
- Keep your elbows straight throughout the exercise.
- Avoid hunching your shoulders forward or leaning backward during the movement.
- Focus on squeezing your shoulder blades together and lifting your shoulders straight up.