Shrugs

[Stolencopy]

I cant seem to feel my traps working when i do a shrug DB or BB, my workout buddy is more advance than me and he can feel them working/burning its really irritating me that i cant properly do some exercises cause i cant feel the muscle working. Is it because i havent done these exercises enough to develop a mind/body connection to them?

[Bio-Active]

I cant seem to feel my traps working when i do a shrug DB or BB, my workout buddy is more advance than me and he can feel them working/burning its really irritating me that i cant properly do some exercises cause i cant feel the muscle working. Is it because i havent done these exercises enough to develop a mind/body connection to them?

hold the weight at the top of every contraction. Your traps will grow like weeds. I hold at the top and do 15 to 20 reps per set

[bass]

Aid don't forget to slightly lean forward.

[-KJ-]

Could be the weight your using also.

I got myself a pair of straps and I load the bar up, do a working set and then a drop set and my traps feel worked.
Like above I hold the contraction at the top and always aim for 12-15 reps.

I switch it up between BB and DB. The neutral grip with the DBs allow me to get a greater contraction

[marcus300]

I agree with every other post just strap yourself up and concentrate on the mind muscle connection, don't use to heavier weight and make sure you use the traps and not the arms. The arms are just hooks for you to grip the bar and when you raise your shoulder try and think of them touching your ears and right at the top you should feel the traps contract. If you hold for one second at the top it will create that mind muscle connection what your after

[Stolencopy]

Alright ill get myself some straps i think that will help me to imagine my arms as hooks

[sweatymoo]

If you slightly flex your tris during the shrug it forces you to keep from "curling" the DB during peak contraction, and will keep your arms straight allowing for a better "hook" on the weight. Also, flex your traps a couple times before shrugging to get a good feeling of how the peak contraction will feel.... Good luck bro... Get that coat hanger look!!!!

[Brett N]

I do shrugs when I work out but I really noticed them growing when I started getting really heavy on my deadlifts. Don't like straps personally.

[zinghigh89]

Try doing them prone on an incline bench, I know some say this works the "lower traps" but it really helped me to get that connection with them down.

[dusted411]

I'm a fan of using lighter weight and really getting the full range of motion and holding it up top, even if it means doing 20-25 reps with the 60s or something it allows me to really focus on the muscle. Also I agree with the other post about doing deadlifts, I noticed the biggest difference in my traps once I started doing them every week. I actually just did shoulders tonight and after doing front side and rear delts I through some heavy deadlifts in just to mix it up followed by some really light dumbbell shrugs.

[btrizzyb]

My traps seemed to take off much better than any other muscle for me. I just put as much as I can on the bar to still hit 15 reps. Squeezing the traps at the top for each rep. I do 3 sets on the smith machine, then I use dumb bells and lower my weight (only use 100s) and do 3 sets of 25, squeezing each rep at the top. Then I go back to the smith machine at the end of my workout and do the strugs behind my back (seems to work a different part of the trap) I shoot for 3 sets of 12 on that.

[drake4243]

Hate straps, get some grip strength you will be much better for it. Work your grip, drop the straps, if you can lift it you should be able to hold it. Also I dont love shrugs not much of a lift if you ask me.

[Krb367]

Not a big fan of shrugs. Ill throw a set in every now and again but they're not stapled in my routine. I always end up rolling my shoulders and strain my neck /:

[NaturalUN]

By now you must of tried holding at the top? If not definitely do that!! I feel it burning like hell, just strap up and feel the burn!

[Brett N]

Agree with drake about the straps - kill 2 birds with one stone and always build forearms with all lifts. Fn' popeye arms!!

[almostgone]

I try to keep an eye on my elbows during contractions. If my elbows start pointing out/bending I know my arms are lifting the weight instead of my traps and either:

1) I'm at the top of my contraction
or
2) I need to lean my neck forward slightly
or
3) I need to drop the weight so my traps get more involved.

Also, it helps me if I mentally picture the pivot point for my traps/shoulders as being located @ the base of my neck....

[londog]

I tuck my chin in and look down