Barbell Shrug Behind The Back

Main muscle worked is traps, and other muscles are forearms, and Middle Back

How To Do Barbell Shrug Workouts

• Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back).
  Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
• Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
  Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
  
• Slowly return to the starting position as you breathe in.
  
• Repeat(3 sets of 12 reps)

:For Variations : you can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.

Bent Over Barbell Row

How To Do Bent Over Barbell Row

• Stand with feet shoulder width apart
  
• Enforced spine but slightly bent waist leaning forward
  
• Knees slightly bent
  
• Hand held Barbell bar shoulder-width apart with the position under the load
  
• Palms facing down
  
• Lift the load close to the navel to the spine and hips do not move
  
• Inhale while lowering weight and exhale the breath while lifting weights
  
• Do this exercise 8 reps of 3 sets

Pendlay Row

This exercise is the best exercise to prepare an athlete to advance to the Olympics. This exercise will strengthen your back and teach you how to make your core muscles more solid when you do lift. For example, when you do a squat or deadlift.

Row Pendlay done by leaning over the bar, while slightly lifting the buttocks upwards. This not only makes the shoulders, and back formed, but also will make your lower body more dense.
Do this workouts 6-8 reps of 3-4 sets