Barbell Silverback Shrug

oec:barbell-silverback-shrug

A bent-over shrug variation that targets the upper back and trapezius by retracting and elevating the scapulae from a hip-hinge position.

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Also called: Silverback Shrug, Barbell Bent-Over Shrug, Bent-Over Barbell Shrug

How to do it

Stand with feet shoulder-width apart, gripping a loaded barbell with a pronated, slightly wider than shoulder-width grip.
Hinge at the hips with a slight bend in the knees, leaning your torso forward roughly 45 to 60 degrees while keeping your spine neutral and braced.
Let the barbell hang straight down from your shoulders with arms fully extended.

Initiate the movement by retracting and elevating your shoulder blades, pulling them together and slightly up toward your ears.
Pause briefly at the top to emphasize peak contraction in the mid and upper back without bending your elbows.
Lower the barbell under control, allowing your scapulae to fully protract and stretch at the bottom before beginning the next repetition.

Exhale as you shrug your shoulder blades together and inhale as you lower the weight back to the full stretch.

Bending the elbows to turn the shrug into a row.: Keep your arms completely straight and focus all effort on moving the shoulder blades.
Using hip drive or bouncing the torso to heave the weight.: Lock your lower body into a static hip hinge and move only your shoulder blades.
Rounding the lumbar spine under load.: Brace your core, push your hips back, and keep your chest proud to maintain a neutral spine.

This record: CC-BY-SA-4.0.