Abdominal - work on the bugs
Being engaged in the gym, abdominal exercises are traditionally postponed “for later”. At the end of the training, the forces, as a rule, do not remain and the press is…

Continue reading →

LEG BENDING
Leg extension - refers to isolated exercises for the development of quadriceps, but the main burden in this exercise falls on the rectus muscle of the thigh. Therefore, performing leg…

Continue reading →

BENCH LYING OUTDOOR ENOUGH
Press narrow grip is considered the most effective exercise for the development of the upper part of the triceps, well increasing its volume and strength. But, despite the greatest working…

Continue reading →

SCARVES WITH RODS BACK

The barbell scars behind the back, like their classic version, primarily affect the muscles of the upper back and neck. Their regular implementation develops primarily the trapezium, as well as, but to a lesser extent, the rhomboid and scapula-raising muscles and forearms.

The amplitude of movement in this version of the scars is less than in the traditional one, which means that the muscles during execution are reduced less. But the implementation of scars with a barbell on the back is much more effective for improving posture. In addition, they prevent the appearance of “round” shoulders (when the shoulders do not stand out against the back).

Performing scars, you develop the muscles of the upper back and neck, which is an excellent insurance for performing heavy basic exercises, especially squats and barbell presses. In addition, scars with a barbell behind the back perfectly develop the muscles involved in lifting arms, which will improve the results in sports such as tennis, volleyball, handball, baseball, football, basketball and many others.

Scar technique with barbell behind

Proper exercise technique:

1. Stand with your legs shoulder-width apart and bend your knees slightly. Take the bar from the racks or ask your partner to set it in the back. Grasp the barbell fully extended arms, so that the palm looked back, and the distance between them was slightly wider shoulders. Straighten up, move your shoulders back, pull in your stomach and bend a little in the lower back. Keep your chin parallel to the ground, and your gaze is straight ahead. This is the starting position.

2. Inhale, hold your breath, lift your shoulders up to the maximum. At the top of the movement, pause for 1-2 seconds, feeling the tension of the trapezoid, and then as you exhale, gradually return to the starting position.

3. Perform the scheduled number of repetitions.

It is important:

Throughout the exercise, maintain the correct posture: the back is level, the loin is slightly arched, the chest is bulged forward, and the shoulders are laid back.

Try to raise the shoulders as high as possible, thereby you minimize the trapezoid.

Do not bend your arms or elbows at the time of the movement of the bar, this removes part of the load from the trapezoids.

Do not rush to increase the weight of the bar, being too heavy, it will further reduce the amplitude of the exercise.

Do not tilt your head to the side or down, keep your chin parallel to the floor, otherwise you risk injuring the spine.

Exercise options

Shrugs with a barbell

Working muscles when doing scars with a barbell behind

trapeze
upper back
forearm
Alternative exercises

Dumbbell Pants
Scars on a sloping bench

STRETCHING EXERCISES
Stretching is an integral component of a person’s physical fitness. With the help of stretching exercises, ligaments and muscles become elastic, thickened and gain strength. Why stretch? Stretching is the…

...

HIMPERS HANDLES ON THE BENCH TILT DOWN
Like a barbell bench press with a downward slope, the dumbbell bencher shifts the stress on the lower pectoral muscles, thereby contributing to their growth and development. Of course, it…

...

T-ROD
T-barbell is considered one of the basic exercises in bodybuilding and fitness to develop back muscles with an emphasis on its middle part. In addition to the mass-set effect, the…

...

SCARVES WITH RODS BACK
The barbell scars behind the back, like their classic version, primarily affect the muscles of the upper back and neck. Their regular implementation develops primarily the trapezium, as well as,…

...