SHRUG BEHIND
THE BACK
1.
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.
2.
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.
3.
Slowly return to the starting position as you breathe in.
4.
Repeat for the recommended amount of repetitions.
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.BENT OVER BARBELL ROW
1.
Holding a barbell with a pronated grip (palms facing down), bend
your knees slightly and bring your torso forward, by bending at the waist,
while keeping the back straight until it is almost parallel to the floor. Tip:
Make sure that you keep the head up. The barbell should hang directly in front
of you as your arms hang perpendicular to the floor and your torso. This is
your starting position.
2.
Now, while keeping the torso stationary, breathe out and lift the
barbell to you. Keep the elbows close to the body and only use the forearms to
hold the weight. At the top contracted position, squeeze the back muscles and
hold for a brief pause.
3.
Then inhale and slowly lower the barbell back to the starting
position.
4.
Repeat for the recommended amount of repetitions.
Caution: This
exercise is not recommended for people with back problems. A Low Pulley Row is
a better choice for people with back issues.Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
No comments:
Post a Comment