Inverted Shrug (on parallel bars)

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Inverted Shrug (on parallel bars)

Instructions

Preparation

Stand between parallel bars. Squat down and grasp parallel bars from above. Kick legs up inverting and balancing body upside down. Legs can be keep bent or straight, positioned vertically.

Execution

Raise body up a high as possible by pulling shoulders toward ears. Lower body to original position and repeat.

Comments

Falling from an inverted position or hitting head on structural bar when flipping body may result in very serious injury. Adequate clearance must be allowed for head to clear any obstruction during both inversion and dismount. Exercise can also be performed on gymnastic rings. A safer position would be hanging centemeters above well padded flooring. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight. Also see ROM Criteria.

Easier

There are very few practical ways to make this exercise easier except placing lower legs on higher bar above.

Harder

For greater resistance, have partner, standing off to side, hold weight on rear end. Only strongest will be able to perform full rep(s) with exercise partner sitting on back of thighs seated in opposite direction.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

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