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Trap exercises

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chasem0420

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Trap exercises

Post by chasem0420 on Thu Feb 08, 2018 2:12 am

OK, so i'd LOVE to have some freaky traps that touch my ears..
I was wondering, what exercises can I do for my traps besides different variations of shrugs (dumbells, bar shrugs, etc)?
Also, i seem to recall reading somewhere that traps, like abs and calves, can successfully be trained multiple times weekly..?
Thanks in advance

Chase
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kwyckemynd00

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Re: Trap exercises

Post by kwyckemynd00 on Thu Feb 08, 2018 2:54 am

Heavy deadlifts and rackpulls will do it.
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ptest

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Re: Trap exercises

Post by ptest on Thu Feb 08, 2018 3:29 am

add some high pulls in there too. I had that same invision once too,big powerful traps, so I got this book, The Kelso Shrug book, man you takl about variations on traps, this guy has 100's..and not just on shrugs...I have added so many trap movements to my workouts just from this book..for example doing tbar rows, at the end ofmy set i just let my arms lock out straight with the weight hanging there and then just pull and squeeze just my traps together, not bending my arms at all, i do it on seated rows, barbell rows, etc, this has not only bro0ught my traps out but also my entire upper back. Nice add to your workouts, cheap book too, only like $10.
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witchdocta2001

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Re: Trap exercises

Post by witchdocta2001 on Thu Feb 08, 2018 4:20 am

try some wide grip upright rows do it on the smith machine and keep the bar about 1 foot out in front of you and keep your elbows as far out as possible, you should feel it in your lower traps. You wont be able to lift the bar very far either.

Also you could try what I like to call soda cans. Grab 2 10 or 15lb dumbells, hold them out in front of so that your palms are facing each other, you should have about a 30 degree bend at your elbows, now rotate your shoulders up til your palms face the floor. the motion should look like your pouing 2 cans of soda (hence the name). It may sound silly but trust me you do these right, your traps will beg for mercy.
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sgammons
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Re: Trap exercises

Post by sgammons on Thu Feb 08, 2018 4:55 am

close grip upright rows, dumbell rows, or cable upright rows, also a shoulder machine that you can put your forearms under and lift out to the side it will seperate you shoulders from your traps.

later

sgammons


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frank852

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Re: Trap exercises

Post by frank852 on Thu Feb 08, 2018 5:31 am

I work my traps 2x a week with shoulders and with back.....

Other than your reg. shrugs exercises

Behind the back shrugs - on a smith machine

incline dumdbell shrugs- laying faceing the incline

uprights rows - cables are great - smith machine - barbell

lateral machine- like the one that sgammons is talking about

flexarmstrong

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Re: Trap exercises

Post by flexarmstrong on Thu Feb 08, 2018 6:04 am

upright rows brutha
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ptest

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Re: Trap exercises

Post by ptest on Thu Feb 08, 2018 6:42 am

[quote="witchdocta2001"]try some wide grip upright rows do it on the smith machine and keep the bar about 1 foot out in front of you and keep your elbows as far out as possible, you should feel it in your lower traps. You wont be able to lift the bar very far either.

That is a great word for word description of high pulls.
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chasem0420

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Re: Trap exercises

Post by chasem0420 on Thu Feb 08, 2018 7:19 am

Yeah, I used to do upright rows but, due to a shoulder injury, i no longer can do them...
I'm gonna try the rows with the Smith machine and see if they help...
Anyway, thanks for the suggestions fellas..

Chase

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