I recently experimented with these on the smith machine and they felt…alright.
I’m against most shrugs because they don’t actually train traps but these felt very mid back dominant (which is where upward fibers of the traps are). Kinda like a Kelso but easier to set up.
Anyone have any experience with these?
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Thread: Behind the back shrugs?
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04-21-2022, 09:04 PM #1
Behind the back shrugs?
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04-22-2022, 02:03 AM #2
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04-22-2022, 02:45 AM #3
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04-22-2022, 10:38 AM #4
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04-22-2022, 11:23 AM #5
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04-22-2022, 12:01 PM #6
Even though this is an irrelevant duplicate thread, on the actual subject, I prefer machine lever arm shrugs (such as the ones you find on the leverage machines from Powertec, or Body-Solid) setting the arm somewhat low with a pronated grip and find I get some good definition in the traps with them.
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04-23-2022, 01:05 AM #7
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04-23-2022, 06:48 AM #8
I never seen one, but sounds awesome especially with the converging component at the top of the movement. I primarily train at home (equipment crew checking in).
Before I bought my custom seated leverage row, I was contemplating whether to get one with converging handles (such as the Legend one), but decided on the custom one with different grip angles plus it cost a bit less than the Legend one at the time.
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04-23-2022, 07:17 AM #9
I’ve seen one person doing them, at the same time I wanted to use it for you know, pressing.
Then proceeded to do like 3 different variations of shrugs, including laying down on the seated cable row some twice his strength was patiently waiting for.
Absolutely maddening.Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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04-23-2022, 08:43 AM #10
There's a lot of training capacity for the mid and lower traps that shrugs don't really tap into, but as far as directly leveraging weight with intensity the shrug is all you have.
There's also loaded carries which activate it more as a stabilizer in keeping the scapula engaged. Same goes for deadlifts/rack pulls for that matter.There's no rule that says the dog can't play.
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04-23-2022, 02:23 PM #11
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04-23-2022, 10:13 PM #12
I live in glorified poverty. All I have is dumb bells and a bench.
But a long time ago all I had was a large dog. German shephard. I would do dog lifts with the German shephard. He would like to go hunting with me. Lucky was his name.Furnished rental houses in Coffeyvile Kansas for traveling worker. All bills paid. Full kitchens. Washer and dryer. Weekly rates. Crud oil refinery, fertilizer plant, renewable fuel and soybean plant contractors. Welders, fitters, boilermakers, electricians and inspectors.
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04-24-2022, 06:50 AM #13
I've tried it and it works...after the grip gives out just set it down, but I prefer the machine arm for shrugs mainly due to the set pin point of the lever arm so when I hit the higher rep range, or go to failure on shrugs, I could just drop it down on the set pin. I have a few handle grip options with it too between pronate, neutral and semi-neutral.
As always though, others mileage may vary.
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04-24-2022, 09:20 AM #14
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04-24-2022, 09:43 AM #15
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04-24-2022, 09:45 AM #16
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04-24-2022, 12:26 PM #17
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04-24-2022, 02:01 PM #18
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04-24-2022, 02:08 PM #19
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04-24-2022, 03:01 PM #20
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04-25-2022, 08:09 AM #21
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04-25-2022, 08:14 AM #22
It's not for me, my butt is too big and it feels weird to be rubbing the bar against my butt, regular shrugs works best
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04-25-2022, 08:30 AM #23
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04-25-2022, 08:55 AM #24
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04-25-2022, 09:02 AM #25
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04-25-2022, 09:14 AM #26
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04-25-2022, 09:18 AM #27
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04-27-2022, 04:18 AM #28
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04-27-2022, 04:54 AM #29
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04-27-2022, 05:15 AM #30
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