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Thread: traps need help

  1. #1
    boone's Avatar
    boone is offline Junior Member
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    traps need help

    can anyone suggest other than shruggs need a little more exercise thanks

  2. #2
    RageControl's Avatar
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    If you wanna get em big heavy shrugs and maybe upright rows .Dont know how much upright rows hit me but they seem too. Nothing beats heavy shrugs . I do 2 sets of shrugs one set on an olympic bar with palms facing legs then one set with dumbells arms to the side and palms facing my sides . It works for me .
    Last edited by RageControl; 02-07-2002 at 07:16 PM.

  3. #3
    Ironweb's Avatar
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    Up right rows. Shrugs are the best.

    BTW love the AV. He has got to be the toughest FB in the league. The mans shoulders are always square and he brings a load when he hits. Love watching him.

  4. #4
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    Shrugs db and barbell uprightrow and deadlifts they are the main excercises but the traps are worked out as a secondary muscle with a lot of other excercises.

  5. #5
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    thanks bros to many names to list so this thanks to all

  6. #6
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    Try heavy upright rows... u are supposed to cheat a bit more, with heavy weight, but it will build those traps

  7. #7
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    When you perform your upright rows you'll get the most trap benefit if your elbows are raised as high as possible. If your hands are higher or equal then you'll mostly feel anterior delt. I've also gotten great workouts doing my shrugs holding the bar behind me. Different squeeze. And when I perform db shrugs I finish with single shrugs...you can raise up even higher one at a time. In a word...experiment!

  8. #8
    Full Intensity's Avatar
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    the only thing i do for my traps is HEAVY shrugs. Load up that weight on the bar and get going. Usually i don't feel like i'm working them when i'm at the gym, but by the next day they become so swollen and sore for the workout that a touching them is painful. But shit they grow like weeds.

  9. #9
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    Standing hammer curls work good for me, shrugs (dumbell and barbell) upright rows, Dead lifts. I heard someone say that everyday is a traps day, I believe that. Even bench and dips seem to pump my traps up.

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