View Full Version : Bigger TrapS
cominback22
01-09-2013, 11:04 PM
What are your guys favorite/best exercises to build bigger traps? They are kind of a lagging part i try to concentrate on.
315 BEAST
01-09-2013, 11:15 PM
I love heavy ass dumbbell shrugs, seems to work for me. 6-10 sets twice a week
Camzilla
01-09-2013, 11:24 PM
Deads, then burn 'em the rest of the way out with heavy shrugs.
Somebody around here taught me that. Maybe HH or OB, I cant remember for sure. Seems to work pretty well for me.
cominback22
01-09-2013, 11:28 PM
I do heavy dead lifts. Never got into db shrugs. May have to start incorporating into my workout.
cominback22
01-09-2013, 11:41 PM
Also i have been trying to incorporate rack pulls.
fireant
01-09-2013, 11:41 PM
great info
Camzilla
01-09-2013, 11:57 PM
I know alot of guys that do rack pulls, but I just cant swing it. I always feel like Im not really doing deads, but not really do shrugs, or even bent rows. Weird, I know. Just not for me I 'spose.
ShortnWide
01-10-2013, 12:42 AM
I have built my traps on a few forms of shrugs.
- regular straight bar bb
- behind the back shrugs
- dumbbell shrugs - allow you hit traps in a deferent position that can't be achieved with most other means.
Always hold on my contraction for a few seconds and after warm up I go heavy.
Camzilla
01-10-2013, 01:05 AM
Frickin' behind the back shrugs are twisted! Again, cant recall who turned me on to them, but thats some major iso-fukin-lation!
IronFox
01-10-2013, 01:59 AM
DB shrugs = win for me
gator-mclusky
01-10-2013, 05:04 AM
Behind the Back BB shrugs. You know it works when peeps start copyin ya.....
gtr
reg shrugs, reverse shrugs, rack pulls, incorporated with a db stretch shrug where you keep the db stretched out from your side.
buckeye
01-10-2013, 01:03 PM
I have built my traps on a few forms of shrugs.- regular straight bar bb- behind the back shrugs- dumbbell shrugs - allow you hit traps in a deferent position that can't be achieved with most other means.Always hold on my contraction for a few seconds and after warm up I go heavy.Same as mine twice a week man i want j. Jackson traps.lol.just aint happening yet.lol
1tuffcookie
01-10-2013, 02:12 PM
I like to superset upright rows with heavy DB shrugs.
cominback22
01-11-2013, 01:13 AM
Thanka for all the info guys. Im takin note of everything!
swinging_away
01-16-2013, 03:01 AM
some non traditional angles of the shrug movement
http://www.youtube.com/user/EirikSandvik/videos?query=shrug
I'm trying to build some noticeable traps by high volume full range of motion instead of my usual heavy sloppy shrugs hope it makes a difference
YolkBoyFresh
01-18-2013, 07:08 PM
Get on a Smith machine and do one handed shrugs. It Allows a higher raise and better concentration.
i learn somthing new everyday , bop for life
cmeliftheavy
01-26-2013, 05:34 PM
Barbell shurgs 5 sets reps very from 15-10-10-20-10 Heavy weight!
RockShawn
01-27-2013, 02:25 AM
Yates rows - upper back and traps
dontwork
01-27-2013, 05:06 AM
I think lateral raises help build traps too.
overburdened
01-27-2013, 05:29 AM
I know alot of guys that do rack pulls, but I just cant swing it. I always feel like Im not really doing deads, but not really do shrugs, or even bent rows. Weird, I know. Just not for me I 'spose.
try shrugs on a standing calf raise machine... it takes the grip issues and cheating with your elbows, out of the equation..... you can go heavy as hell and completely isolate the traps very well.
RockShawn
01-27-2013, 11:23 AM
try shrugs on a standing calf raise machine... it takes the grip issues and cheating with your elbows, out of the equation..... you can go heavy as hell and completely isolate the traps very well.
Never would have thought of that one. Ever. Ladies and gentlemen, I think this is a true original.
pushiron
01-27-2013, 08:32 PM
Good information.
darklord
03-24-2013, 11:40 PM
Good info
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