Nhún Vai Barbell
Learn how to do Nhún Vai Barbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Nhún Vai Barbell is a Olympic Barbell exercise that primarily targets the Traps, with secondary activation of the Forearms. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Nhún Vai Barbell
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.
💡 Instructions:
Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.
Keep your back straight, chest up, and feet shoulder-width apart.
Lift your shoulders straight up as high as possible, focusing on squeezing your traps.
Hold briefly at the top, then lower your shoulders back down under control.
Avoid bending your elbows or rotating your shoulders.
⚠️ Common mistakes:
Rolling the shoulders instead of moving straight up and down.
Using momentum rather than controlled movement.
Shrugging with bent arms, reducing trap engagement.
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Start Free TrialMuscles Worked by Nhún Vai Barbell
Equipment
- Olympic Barbell
Calories Burned Doing Nhún Vai Barbell
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Nhún Vai Barbell
- Type
- Olympic Barbell exercise
- Primary muscle
- Traps
- Secondary muscles
- Forearms
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Nhún Vai Barbell
What muscles does Nhún Vai Barbell work?
Nhún Vai Barbell primarily targets the Traps, with secondary engagement of the Forearms.
How do you do Nhún Vai Barbell correctly?
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically. 💡 Instructions: Stand upright holding a barbell with bot
Is Nhún Vai Barbell good for beginners?
Nhún Vai Barbell has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Nhún Vai Barbell?
Nhún Vai Barbell requires: Olympic Barbell.
What are the benefits of Nhún Vai Barbell?
Nhún Vai Barbell strengthens the Traps, engages the Forearms.
What exercises are similar to Nhún Vai Barbell?
Similar exercises to Nhún Vai Barbell include Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Kéo Mặt – Dây, Machine Shrugs – Gym80.
Is Nhún Vai Barbell better than Dumbbell Shrug?
Both Nhún Vai Barbell and Dumbbell Shrug target the Traps. Choose based on your available equipment and training goals.
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