How to perform it
- Stand with your feet shoulder-width apart and hold the barbell in front of your body with a wide grip.
- Keep your arms extended, spine upright, abs engaged, and gaze forward throughout the set.
- Set your shoulders in a natural alignment before beginning the movement.
- Raise your shoulders toward your ears with control without bending your elbows.
- Focus the effort on the trapezius and keep the barbell stable throughout the movement.
- Avoid rolling your shoulders or swinging your torso to assist the movement.
- Slowly lower your shoulders back to the starting position, controlling the entire return phase.
- Exhale as you raise your shoulders and inhale as you lower them.
What you should feel
Greater activation of the trapezius and upper shoulder area, with forearm involvement in holding the barbell. The effort should remain controlled in the upper body, without pain in the neck, shoulders, wrists, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and hold the barbell in front of your body with a wide grip. Keep your arms extended, spine upright, abs engaged, and gaze forward throughout the set. Set your shoulders in a natural alignment before beginning the movement. Raise your shoulders toward your ears with control without bending your elbows. Focus the effort on the trapezius and keep the barbell stable throughout the movement. Avoid rolling your shoulders or swinging your torso to assist the movement. Slowly lower your shoulders back to the starting position, controlling the entire return phase. Exhale as you raise your shoulders and inhale as you lower them.
Controlled shoulder elevation with a barbell to focus the work on the shoulders, trapezius, and forearms while maintaining stable posture.
Greater activation of the trapezius and upper shoulder area, with forearm involvement in holding the barbell. The effort should remain controlled in the upper body, without pain in the neck, shoulders, wrists, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.