Start
End
BackBeginnerBarbell
Clean Shrug
هز الكتفين للكلين
Target Muscles
TrapsForearmsShoulders
Blue = primary · Gray = secondary
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- 1
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- 2
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
