Traps and dumb bells

[Josh_g]

I've been encouraged that I need to add some traps exercises tp my workout. I only have access to free weights. Anyone know some good moves? Also, is it worked on back days or shoulder days? Thanks.

[bjpennnn]

i would do shoulders. dumb bells work fine.

[Josh_g]

Any specific exercises you recommend?

[SaSqUaDgE]

Dumbells Shrugs work good.

[bigslick7878]

I work out my traps with my back, my shoulder workout is geared more towards the front shoulder muscles.

Right now I use dumbbells and free weights like yourself.

Shrugs and upright row. Need heavy weight for the shrugs.

[Josh_g]

Sounds good. Thanks. Any benefit to behind the back shrugs vs. standard?

[polly56]

IMO highpulls are the best trap exercise, everyone that I train always are extremely sore after performing this exercise. Heres a video of the exerxise...

http://www.youtube.com/watch?v=cCEzJsFwYLE&feature=fvw

However I teach this exercise with a little more explosion

[PC650]

i do traps on shoulder day and back day. i switch my routine up every 2 months, so the first 2 months i will work traps with back, then 2 months after i completely change my routine up and do traps with shoulder, i like to change up so my muscles dont get used to the same routines. i do behind the back shrugs on a smith machine along with front barbell shrugs or dumb bell shrugs, make sure you go as far up with the shrug as possible, i even like to tuck my head a little bit just to get the extra inch while shrugging up. also i like doin farmer walks and i heavy heavy rack pulls for my traps, that added extra size too mine when i first started doin them. i keep my reps for shrugs around 12-15 reps, that seems too work better for me, and 4-6 reps for rack pulls

[rmalouf]

dont forget behind the back shrugs....most people dont do them, but i began doing them recently and have had amazinf results with, its like they hit a place that no other exercises hit...

[Josh_g]

Great stuff guys. Thanks! I'll add some behind the back shrugs to my shoulder days and see what happens.