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Serious Trap Workout

If you want to give an impression of power then training traps using barbell shrugs is what you want. What many people do not know is that the trapezius muscles actually are not part of the deltoids. They are a part of the back. They run from the shoulder area straight down your back along your spine. The most effective way to isolate the upper traps is to do shrug. Even though traps are a part of the back most often they are paired with your shoulders. Use this basic exercise with any of the following methods & workouts and watch them grow.


Exercise: Barbell Shrug

Start: Stand erect with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions.


Exercise: Dumbbell Shrug

Start: Stand erect with your feet hip width apart, knees unlocked and hold a pair of dumbbells at your sides. The dumbbells should be positioned atop your thighs so that your palms are at about a 45-degree angle to your legs. Execution: Shrug your shoulder straight up toward your ears without rolling them forward or back. Squeeze hard at the point of peak contraction and slowly lower to the start.


Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, a smith machine or with a shrug machine.

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