Trap Lacrosse Ball Exercise - How To Video & Tips
Try this exercise
Trapezius
Barbell
Intermediate
Pull
Shoulders
Behind the back barbell shrug hits your traps from a different angle than regular shrugs. It builds thick upper back muscle and improves posture.
1. Stand with feet shoulder-width apart and grab the barbell behind your back with an overhand grip 2. Let the barbell hang naturally at arm's length, keeping your arms straight throughout the behind the back barbell shrug 3. Lift your shoulders straight up toward your ears as high as possible, squeezing your traps hard 4. Hold the top position for one second, feeling the contraction in your upper traps 5. Slowly lower your shoulders back to the starting position and repeat for desired reps
• Keep the barbell close to your body throughout the entire behind the back barbell shrug movement • Don't roll your shoulders forward or backward - just straight up and down • Squeeze your traps at the top for maximum muscle activation • Use a controlled tempo - no bouncing or jerky movements during behind the back barbell shrug
• Rolling shoulders in circles instead of straight up during behind the back barbell shrug - this reduces effectiveness • Using too much weight and barely moving your shoulders - full range of motion beats heavy weight • Bending your arms or using momentum to swing the barbell during behind the back barbell shrug
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your trapezius 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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