The lying low pulley shrug effectively removes the majority of the stress from the lower back. By lying flat on the ground, you force only your traps to take the tension. The unique angle of pull also hits higher up on your neck.
How to incorporate this exercise into your workouts:
This exercise can be done anywhere in your exercise routine.
1. Getting into position improperly
The easiest way to get into position is to have a long length of chain connecting to the handle. Set it for just below the bottom point of the exercise so all you have to do is bend your knees a little to reach the bar.
If you don’t have the chain and wish to use all or most of the weight stack, you’re going to have to start in a sitting position with your knees bent. Grasp the bar solidly. Now lie back onto the floor keeping your lower back tight and arched and your abs solid. This is also the position you should have on the way back up after completing your set.
1. Explode
As with most shrug exercises, your traps will benefit from an explosive movement. This one is no exception. Strive to raise your shoulders right up to your ears as you power your way up from the bottom.