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  1. #1
    Slugger is offline Junior Member
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    Shrugs or upright rows?

    What's better to build big thick traps, barbell shrugs or upright rows? If you had to choose one or the other what would you choose?

  2. #2
    LM1332 Guest
    shrugs

  3. #3
    bermich's Avatar
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    Upright rows....

  4. #4
    sinista63's Avatar
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    I feel as though I've made my best gains in the past doing shrugs with a diamond bar (i don't know if thats exactly what its called but i remember hearing a couple of people call it that).

  5. #5
    bermich's Avatar
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    Hell. Do em both.

  6. #6
    tatty's Avatar
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    I thought upright rows were for building your delts (with proper form at least...)

  7. #7
    Shud's Avatar
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    both...
    close grip upright rows do traps....wider around shoulder length apart do delts....
    i love shrugs though...
    i do shrugs for traps and upright row for delts

  8. #8
    palme's Avatar
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    Quote Originally Posted by tatty
    I thought upright rows were for building your delts (with proper form at least...)
    It is, traps are involved too but it´s mainly a delt workout. Works front/back delt (thickness) and if you use a wider grip it hits the outside.

  9. #9
    BIG TEXAN's Avatar
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    I personally use heavy shrugs... 5-6 sets of 6-12 reps. This has really helped me get some growth going in them.

  10. #10
    50%Natural's Avatar
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    Quote Originally Posted by bermich
    Hell. Do em both.
    I do.

  11. #11
    RoNNy THe BuLL's Avatar
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    If I had to choose between the two in a life or death situation? Upright rows.

    Try supersetting the two, pretty insane.

  12. #12
    cb25's Avatar
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    Just do both.

    But between one or the other, i love heavy-ass shrugs...

  13. #13
    TOMMY-GUNN is offline Associate Member
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    shrugs. i've incorporated behind the back shrugs into my routine (holding the bar behind my back rather than in front) and have gotten some great pumps.
    Last edited by TOMMY-GUNN; 01-20-2004 at 12:03 PM.

  14. #14
    mass junkie's Avatar
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    Both

  15. #15
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    I hate upright rows. Even if I grab the bar extremely narrow, I wind up with burning front delts. This is why I go for the shrugs.

  16. #16
    KeyMastur is offline VET
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    Quote Originally Posted by bermich
    Hell. Do em both.
    no doubt. i used to superset shrugs with upright rows.

  17. #17
    KeyMastur is offline VET
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    Quote Originally Posted by Roidfever
    I hate upright rows. Even if I grab the bar extremely narrow, I wind up with burning front delts. This is why I go for the shrugs.
    then i'd say your form is wrong.

    try using an EZ curl bar also.

  18. #18
    Juggernaut's Avatar
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    I like shrugs and think they do the most for me personally. I do heavy sets with a barbell....in front and behind my back. Four - six sets of each, without cheating and you'll feel it for sure. Also, how about some Farmer walks? I shrug my shoulders and hold it there for the whole distance then relax when i get back to my starting point.

  19. #19
    Mu'min is offline Associate Member
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    whiteykauai has got my answer on trap growth.

  20. #20
    ItalianMuscle's Avatar
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    upright rows.. bro should of done a poll

  21. #21
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    I do bb shrugs and upright rows one week then deadlifts the next week, since adding deadlifts to my routine my traps have inproved.

  22. #22
    JGK
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    I used to do db shrugs but recently switched to upright rows. So far I am getting good results but I am sure some of those are from switching exercises. Probably I will alternate them every 2-4 weeks.

  23. #23
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    Quote Originally Posted by KeyMastur
    no doubt. i used to superset shrugs with upright rows.
    I go heavy as i can on shrug then superset till i fag out on upright- shoulders are my fav to train..
    right now it consits of
    military press 5x 8-10
    front lat raises 4x 10-12
    heavy shrugs till failure 4-5x 6-10
    upright row 3xdrop superset till i cant move

  24. #24
    Dude-Man's Avatar
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    upright rows are quickly becoming one of my favorite exercises.. been doing them for about a month with my shoulder routine and just last night my girlfriend says to me.. "i like those muscles that are next to your neck on your back"

    I turn around and say "these?" and give her a most muscular. She goes "yeah, but only from the back. It's scary from the front"

  25. #25
    Roidfever's Avatar
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    Nope correct form and performed superslow WITH and ez-bar... I feel the exercise better when I do it with a rope and/or cables.
    Quote Originally Posted by KeyMastur
    then i'd say your form is wrong.

    try using an EZ curl bar also.

  26. #26
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    i do both.... why not just make sure your form is good with the upright rows or you're in for a real painful injury

  27. #27
    ragept's Avatar
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    Heavy a** shrugs, till it burns like ****

  28. #28
    palme's Avatar
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    Quote Originally Posted by KeyMastur
    then i'd say your form is wrong.

    try using an EZ curl bar also.
    What wrong with his form if he hits the right musclegroup!?!? Upright rows is a DELT exercise! Even doh it hit traps aswell. The reason why your not supposed to bring the bar to high is b/c it involves the traps to much.

    Jugg you could just stand still (farmers hold). No need to walk around like that.

  29. #29
    Juggernaut's Avatar
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    Quote Originally Posted by palme
    Jugg you could just stand still (farmers hold). No need to walk around like that.
    Yeah I know but I get bored if I stand still for more than a minute. hahaha

  30. #30
    DBarcelo's Avatar
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    Each one works out a different part of the trap. I do both of those, plus one or two more.

  31. #31
    Elliot's Avatar
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    yeah do both its like an extra 10-15 minutes into your routine...

  32. #32
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    Quote Originally Posted by bermich
    Hell. Do em both.
    exactly...

    I do upright rows for my delts... (it puts a nice pit in the top of your shoulder)

    HEAVY Shrugs are where it's at for traps.
    Last edited by ripped4fsu; 01-23-2004 at 01:41 PM.

  33. #33
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    Quote Originally Posted by bermich
    Hell. Do em both.
    I do uprights on shoulder days and front/back shrugs on back days.

  34. #34
    BigBadBoy is offline New Member
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    I prefer upright rows. But like to do some shrugs before to fatigue my traps.
    I do a lot of cleans as well and they hit your traps too.

  35. #35
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    super heavy shrugs

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