The best thing for trap development is volume, and the best multiplier of that volume is understanding the muscle. Traps are responsible for both raising the shoulders as well as pulling the shoulders back. Which is why barbell shrugs, as executed by your standard gym bro, are not necessarily taking full advantage of the traps.

2013年1月6日 · Do both, start with heavy barbell shrugs and superset it with lighter dumbbell shrugs.

2014年6月11日 · Deadlifts/rows have always done a fine job at building my traps but I occasionally add in some very heavy 8 rep barbell shrugs with a very slight lean forward and head down.

2014年8月1日 · There is no ideal rep range. If you shrug 500 lbs for 3-5 good reps you'll grow. And if you shurg 125 lb dumbbells for 10-20 reps you'll probably grow also.

Barbell vs Dumbell Shrugs? Hello all, I'm thinking of switching up my post-Operator kettlebell swing finisher (5x10reps) to shrugs. Can't decide between barbell or dumbbell.... what do you guys prefer? Just wondering what the pros and cons are to each?

2013年6月10日 · As Bill Starr has written on numerous occassions, training the shrug as an accessory lift does have carryover effects to the power clean and Olympic lifting in general. In this vein, loaded carries are another useful general conditioning movement that improves all athletic endevours, including most weight training activities, regardless of specificity. For bodybuilders …

2013年2月7日 · I disagree, if you're training for hypertrophy, contracting your muscles is more important than moving heavy weights. Dumbbell shrugs have a larger range of motion and more room for muscle contraction than barbell shrugs. Here's a video explaining that.

¯_ (ツ)_/¯ Shrug humor aside, going heavy has always worked well for me. I do static barbell holds in a safety cage for grip strength and work shrugs in alongside them.

2015年5月5日 · Dumbbell shrugs are unwieldy and require moving around very heavy dumbbells. I like the barbell because it's safer, I can load it up more easily, and I don't feel like I have the elevated potential to throw out my already very sensitive bulging disks picking up 150lb dumbbells. I prefer power shrugs with a heavy barbell.

2015年8月5日 · I do front shrugs with a standard barbell in the power rack. 5x5 with 135 warmup, 225, 315, 365, 405, and finish with 315 to failure. I don't trust back shrugs because I find the positioning awkward and I can't see the weight.