Eccentryx / Exercise Atlas / back
Kirk shrug (BB row + shrug)
Bent-over row position, pull bar to hip, shrug traps at the top of each rep.
Muscles
- Primary
- traps
- Supporting
- rhomboids, lats
Mechanics
- Pattern
- horizontal pull
- Equipment
- barbell
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Row and trap elevation combined — a fuller upper back contraction.
- Progression
- Pause 1 s at the top of the shrug before lowering.
- Regression
- Separate the movements — row set then shrug set until the pattern is clean.
Watch for
- Losing the row and doing only a shrug
- Bar path drifting to the waist instead of hips
- Momentum driving the shrug phase
Substitutions
- Bent-over barbell row
- Cable shrug
- Rack pull (mid-shin)