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.
Shrugs with a barbell
Working muscles when doing scars with a barbell behind
Scars on a sloping bench