Banded Barbell Shrugs & Banded Tricep Extensions

Since I am still under recovery restrictions with how much weight I can load-up on pretty much anything (playing safe for another 4-6 weeks at this point), this combo is great if you are training back and arms. Give it a try if you have some bands. You’ll notice the barbell is double-wrapped with some mild bands, and the tricep extensions are done with 1 heavy thick band.

Here’s how to perform the Shrug:
1. First either grip normally, or a reverse-thumb grip. I prefer using my hands as hooks, so it takes out a lot of the arm requirement, and allows me to focus on my traps doing the movement.
2. Shrug to your ears as best as possible. If you can’t, lower the weight.
3. Hold at the top for 1-3 seconds; put stress on the muscle as much as you can.