A very curious variation of shrugs is one-handed shrugs with a barbell. Unlike dumbbell shrugs, this version has a smoother movement because there is no friction between the weights and the legs.
Benefits of exercise
Shrugs with one hand with a barbell perfectly pump and set new stress for the trapezius muscles due to a slightly different technique and increased range of motion, the trapezius muscles will respond to this with an increase in strength and mass. It is also, in principle, the only exercise for the most isolated pumping of the trapezius muscles.
In addition, the stabilizer muscles of the body are included in the work, since for an even position of the body they must always be kept tense.
When performed, the infraspinatus and small round muscles are involved in this variation isometrically, which in turn prevents the medial (to the front surface of the body) movement of the neck. This extra work strengthens the shoulder joints, which is important for example for benchers whose shoulders often ache.
Application area
Any strength training - bodybuilding, powerlifting, strong and others.
Technique for performing a shrag with a barbell with one hand
To get the most out of this variation of shrugs, do them in a power rack with a bar mounted on stoppers. With your free hand, you can grab, for example, one of the racks or the frame, which will allow you to keep the body straight. It is also possible to perform without support with a free hand, but in this case, the working weight is slightly less and at the same time, the body stabilizer muscles are more involved in the work.
- Stand sideways to the bar and spread your legs shoulder-width apart. Hold the barbell down on a fully extended arm with a neutral grip. Straighten up, straighten your chest and shoulders, slightly bend at the waist, and keep your chin parallel to the floor and look straight ahead. This is the starting position.
- Inhale, hold your breath and pull the bar with the force of your shoulder straight up.
Also, for the sake of increasing your time under tension—to stimulate hypertrophy—hold for a predetermined time (eg, one to six seconds) at the end of the concentric phase of a rep.
- Perform the planned number of repetitions and change hands.
Increase the working weight and the trapezius muscles will burn from such work. Vary the shrugs with one hand with a barbell for example with regular shrugs
Conclusions
There are many ways to incorporate one-handed shrugs into your workouts. However, if you use heavy weights, this will be a powerful basic exercise, so you should put it accordingly among the first in your training day.
To be performed by athletes of average level of training and above.
