T Nation

Thoughts on the Power Shrug and Krik Row


#1

What do you guys think about the power shrug and kirk row for traps and delts?


#2

Love Kirk rows


#3

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#4

LOL wrong Kirk

kirk


#5

Do you find that they hit the medial delts as well as the traps?


#6

One of the exercise in Jim Wendler’s “5/3/1 100 Rep Challenge” is the Kirk Shrug. The first couple weeks my medial delts were absolutely wrecked from them. So yes, they’ll work your delts.


#7

I just wanted to make sure we are talking a Karwoski row and not a upright row…

Either or will hit the medial delts … with the normal upright being slightly better for the job IMO ( take it with a grain of salt) For myself I use Kirk rows mainly for the traps and any benefit for the shoulders is secondary for myself.


#8

Any of you incorporate power shrugs in your training? I’ve tried it before but didn’t feel my traps too much.