Ugh, dumbbell rows probably gonna be your best friend for now... Best of luck man.
Aspiring Raw Powerlifter 74kg Weight Class
First Meet March 31st 2014
Results: 5th (last) / out of 5 contestants at 74kg in open division
Results Overall: 13th / out of 21 contestants at 74kg in all divisions
Does your gym have a hammersmith (even PF has them...)? Actually think it's better for shrugs cause the track is actually almost identical to the plane of motion you're supposed to be using in BB shrugs and can use heavier loads.
Started @ 2009 - 335 LBS & 37% BF
Now @ 2014 - 210 LBS & 11% BF
"Get what you like so you're not stuck having to like what you get."
"Ghime? What's a ghime?" *Homer walks into the gym* "Oh, haha...a GHIME."
"...that's the great virtue of the free market, of the private market. It enables people...who hate one another...who don't speak the same language...who would fight one another if they had the chance, to cooperate economically. We were able to deal with China when China was a communist state. Even though we thought that that was a terrible arrangement, we could still cooperate. And that's what markets enable people to do. They bring freedom with them."
- Milton Friedman
If someone gets addicted to barbell shrugs they can develop some serious problems with their lower back or their neck/trap tie in and worst of all havr oversized upper traps and posibly nonexistant lower traps. The traps as a whole are what make men look alpha not just upper traps.
Dumbell shrugs arent bad but behind the back smith machine shrugs are very nice for overall trap mass. Being behind the back takrs all pressure off the lower back which shifts the stabilizing solely on the traps. Get your feet away from the plane of motion and bend your knees slightly so the barbell doesnt hit your butt and prepare to havr an intimate mind muscle moment with nothing but pure yraps with no other muscle involved. Dont go apeshyt.or youll tear your beck up. Lighter weight.smooth movements and high reps..