mr.universe

Try explosive natural movements to stimulate growth when the traditional movements don't invoke muscle growth. For example a great exercise for traps and rear delts would be hanging dumbbell or kettle bell single arm upright rows. Let the bell hang between your knees while in a horse stance (half squat, knees bent, feet wide apart), lift as if a cable is attached to your elbow lifting it straight to the ceiling with speed then extend arm straight over head pressing the bell directly over head. Try using a weight that is moderately heavy, shoot for 10-15 reps per side and rest as little as possible for about 3-5 sets. Be careful stating out and expect to be winded gasping for breath after each set. Really concentrate on squeezing the trap before each lift. There are videos out there which demonstrate it, I'd recommend some but I don't want to violate board rules.

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StacyCaliman

Thanks.