Most Effective Traps Exercise?

[Karlito]

My traps are sad. Just sad.

I've been doing 3 sets of anywhere from 12-20 shrugs to see what happens, but it feels like I'm not isolating them enough.....

Are dumbell rows better? Should I be doing both? Is there another, better exercise?

 

[Scotty the Body]

shrugs are the best, I find using more weight and lower reps works better though.

 

[Dr. Pain]

http://www.ironmagazineforums.com/showthread.php?threadid=13392&highlight=traps


DP

 

[Karlito]

Cool....thanks guys...

 

[Twin Peak]

Originally posted by Scotty the Body
shrugs are the best, I find using more weight and lower reps works better though.

Yup.

 

[Arnold]

I agree with Scotty, personally I use a barbell for shrugs and I stay in the 8-10 rep range. I have tried going heavier on shrugs (4-6 reps range) but I seem to do better at around 10 reps.

 

[Mudge]

I like the shrug machine, different grip than barbell and my traps grow ALOT faster this way.

 

[MeanCuts]

My traps respond good to upright rows as well

 

[Scotty the Body]

Originally posted by Mudge
I like the shrug machine, different grip than barbell and my traps grow ALOT faster this way.

I started using the smith last week and I think I will continue as I find the more weight I use, the more my nuts get squashed cause my arms are to damn long.

 

[Monolith]

Originally posted by Scotty the Body
I started using the smith last week and I think I will continue as I find the more weight I use, the more my nuts get squashed cause my arms are to damn long.

LOL!

I thought i was the only one with this problem.

 

[FortifiedIron]

Shurgs,Farmer walks,Powerclean, Push Press, OH Sq's, OH shrugs, Explosive shrugs, Snatch grip shrugs, Snatch, Power Snatch, Jerks... man the list goes on and on


Kc

 

[Pazza]

Deadlifts

 

[Brad224]

I've had really good luck with behind-the-back shrugs. They seem to isolate the traps much better for me than regular shrugs did. And bump to the deadlifts.

 

[OMNIFEX]

FortifiedIron,

Whats Explosive Shrugs, and, can it be done with
Dumb bells.


Thanks!

 

[FortifiedIron]

well there are 2 ways to do them, to my knowledge.

1. You can start off the ground pull up with as much force and explosiveness as possible then shrug the weight at top.

2. You can start with the weight already at deadlift height, then dip at the knees and then powerfully explode back up and shrug.


Kc

 

[OMNIFEX]

I like number one.

Thanks!

 

[tjwes]

You might also try mixing in seated db shrugs,uprights behind back(Smith Mach. or barbell),cable uprights,db uprights,db shrugs,or hang cleans.I like high reps personally 12-20.