tough traps

[a1951zorro]

looking for advise on trap exercises- always tough for me to grow mine- been
doing shrugs- behind the back and seated- have trouble with uprihght rows since my elbow surgery

thanks

 

[Diesel City]

Dead lift, rack pulls...

 

[Tom]

traps

hang cleans have worked well for me along with high rep moderate weight shrugs.

 

[Random Letters]

Dead lift, rack pulls...

This is all I need for mine to grow. If yours are stubborn, add a couple of heavy sets of DB shrugs and that should do it.

 

[dropshot001]

throw in some kroc rows too. have found that those really help my traps to grow

 

[dieselbuilder]

Maybe try upright rows with cables...either cables at the gym or buy the surgical tube cables. Either way, using cables for this exercise cause constant tension on the traps and they really helped mine spring up.

 

[BigCanuck]

Do regular BB Shrugs but lean forward about 20 degrees.Next do DB shrugs but do them one arm at a time and concentrate on pulling up the shoulder girdle as high as you possibly can and hold it for a count of 2 before going down.These 2 exercises along with heavy deads are all you need.

 

[SacToSD]

too bad about the upright rows being out of the question, those really got mine. Deadlifts, too.

 

[a1951zorro]

ok so are the hang cleans with bar or DB

thanks

 

[UglyDucklingSyndrome]

I have always liked the standing calf machine for traps. Stand under it on the ground and do the shrug movements. Near impossible to cheat, good isolation movement. Hard to load it up though, they typically only go to 400 lbs, give or take( I hit it 30-40). Hit it higher reps, throw in some deads or whatever you like to do and see if it helps. Everyone is different so this movement may not assimilate with your current routine, or work for you at all. Good luck!

 

[Tom]

hang cleans

ok so are the hang cleans with bar or DB

thanks

done with bar but from knee height and not from the floor. stand upright with the bar and lower just to the knees before snapping it up to the clean .

 

[Shelby]

I have always liked the standing calf machine for traps. Stand under it on the ground and do the shrug movements. Near impossible to cheat, good isolation movement. Hard to load it up though, they typically only go to 400 lbs, give or take( I hit it 30-40). Hit it higher reps, throw in some deads or whatever you like to do and see if it helps. Everyone is different so this movement may not assimilate with your current routine, or work for you at all. Good luck!

This is a variation of a "Hise Shrug".
http://www.tmuscle.com/free_online_article/exercises/short_topic_hise_breathing_shrugs


OP - you might want to pick up the Kelso Shrug book:
http://www.amazon.com/Kelsos-Shrug-Book-Paul-Kelso/dp/1587361167

 

[ridge11]

Rack Pulls with every plate in the gym works miracles.

 

[SOCOM]

Read this thread by DatBtrue.

http://www.professionalmuscle.com/forums/showthread.php?t=42224&highlight=kelso+shurg

 

[Big A]

Dead lift, rack pulls...

Exactly!

who's got the biggest traps? Powerlifters. and that's all they do.

 

[brisk walk]

db shrugs.......sometimes light other times heavy


my gym has a pair of 125s......so sometimes i'll use those bad boys and shrug straight up and down.....no need to roll your shoulders.....just straight up and down......i also have a light day where i only use 80s and just shrug for high reps.....20-25 reps.


another good exercise......perform shrugs holding two 45 pound plates made by iron grip......shrug those babies for high reps.....20-30 reps......talk about a burn.....then 2 days later come back and shrug heavy dumbbells.......like 125s for lower reps......make sure you shock the body.....high reps.....low reps......keep those traps guessing!!!!! work the fast twitch fibers and the slow twitch fibers.

 

[Shelby]

3:36
http://www.youtube.com/watch?v=aBATxe3DTiQ

 

[ScottMcD1]

http://www.youtube.com/watch?v=st8FEFHlInk


Traps up to his freakin ears

 

[Ashop]

looking for advise on trap exercises- always tough for me to grow mine- been
doing shrugs- behind the back and seated- have trouble with uprihght rows since my elbow surgery

thanks

DB shrugs,,slow and controlled have worked well for me.
I also like HAMMER STRENGTH shrugs with the weight piled on,,nice and heavy.

 

[kid1dakota]

Exactly!

who's got the biggest traps? Powerlifters. and that's all they do.

I keep hearing this.My question is this: For deads to hit traps on both sides effectively would grip matter? would you need to use overhand grip on both sides? or would classic grip(overhand oneside under hand other side) be O.K. ?
Thanks