杠铃耸肩

A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.

Instructions:

• Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.

• Keep your back straight, chest up, and feet shoulder-width apart.

• Lift your shoulders straight up as high as possible, focusing on squeezing your traps.

• Hold briefly at the top, then lower your shoulders back down under control.

• Avoid bending your elbows or rotating your shoulders.

Common mistakes:

• Rolling the shoulders instead of moving straight up and down.

• Using momentum rather than controlled movement.

• Shrugging with bent arms, reducing trap engagement.