I haven't really done much training for my traps in the past, what exercises other than shrugs can i do, preferably with dumbells or barbells, since our school's weightroom is limited. Also, should I put traps with my shoulder workout? And how many sets should I do for them?
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Trapezies Training
- Thread starter RCfootball87
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The only thing other than shrugs, is upright rows. There is also a behind the back shrug. A less direct method is deadlifts, but without direct shrug work I dont get hardly any stimulation at all, my traps are a beach. I need roughly 5-6 sets a week.
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
All shoulders exercises will work the traps to a degree also. So I would do them with shoulders.
Remember you have anterior,lateral and posterior heads.
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
All shoulders exercises will work the traps to a degree also. So I would do them with shoulders.
Remember you have anterior,lateral and posterior heads.
if its low try upping the weight like i used to shrug 70lbs during lifting but i couldent feal anything wene i did it so my football coach told me to up it to 100lbs and they really gave me a good work
Try cleans - hang cleans, power cleans, clean & press.
Upright rows are also a good exercise, but can be suspect due to the strain they put on the rotator cuff and the wrists. Some people like them. Others don't.
Upright rows are also a good exercise, but can be suspect due to the strain they put on the rotator cuff and the wrists. Some people like them. Others don't.
MeanCuts
Registered
I love upright rows they work great for me
I'm not exactly sure. I use a machine at school. But I'll try some barbell shrugs tonight and see what I do.
It says there that Db and BB work the same part of the muscle, sohuld i do like 3 sets of both plus some upright rows?
I would switch them up if I was you. Do barbells one week and dumb bells the next. Don't do too many sets.
Make sure you are doing them correctly. I see many people lifting the bar by bending their arms. Keep the arms straight, and lift with the traps.
Okay, thanks for all the advice guys.
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deadlifts, powercleans, upright rows, overhead b-bell press, db/b-bell shrugs, behind b-bell shrugs, cable shrugs.
Of course there are more but these are all pretty good exercises for the traps.
Of course there are more but these are all pretty good exercises for the traps.
i usally add weight after every set of shrugs to really try and get em sore like start for example with 75bls do 8 shrugs then rest 30 seconds and go up to 80 do 8 more then rest 1 minute then and go up to 85 then do as many as possible which should be about 4 or 5 just make sure you do enough weight that you can get all the reps in on the last set ,see how that works for you
DaDaMan1010
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instead of using a straight bar i use a curlbar i think is a better grip. how may sets would you recomend? i workout at home and i'm very limited!
