Encogimiento de hombros con barra por detrás (agarre abierto)

Encogimiento de hombros con barra ¿Qué es y cómo hacerlo correctamente?

¿Cómo hacer el encogimiento de hombro con barra?

Male

Barbell Shrug

Muscles involved

Back

Trapezius

The Barbell Shrug is a focused exercise tailored to activate and strengthen your trapezius and upper back muscles. Holding the barbell behind you places a distinct demand on your posture, teaching your shoulders to withstand tension effectively. In daily life, long hours sitting at a desk or carrying heavy bags can weaken the upper back, leading to stiffness and poor alignment. By deliberately elevating your shoulders against resistance, you wake up these critical stabilizing muscles, ensuring a healthier posture throughout the day and building a resilient back capable of handling everyday physical stress without fatigue.

How to do it

1. Stand with your legs slightly apart and hold a bar behind your back with a wide grip. 2. Elevate your shoulders towards your ears as much as you can, keeping your arms extended. 3. Hold the contraction for one second in the top position, feeling the work in your trapezius. 4. Lower your shoulders in a controlled manner to the starting position and repeat.

Equipment required

Barra

Muscles worked

Tips

- Keep your arms completely extended during the entire movement. - Avoid bending your elbows when elevating your shoulders. - Focus on the contraction of the upper trapezius.