Traps and dumb bells

**Josh_g** · 02-14-2010, 01:25 AM

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** · 02-14-2010, 01:45 AM

i would do shoulders. dumb bells work fine.

**Josh_g** · 02-14-2010, 01:48 AM

Any specific exercises you recommend?

**SaSqUaDgE** · 02-14-2010, 01:52 AM

Dumbells Shrugs work good.

**bigslick7878** · 02-14-2010, 01:57 AM

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** · 02-14-2010, 02:01 AM

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

**polly56** · 02-14-2010, 02:30 PM

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** · 02-14-2010, 03:24 PM

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** · 02-14-2010, 03:55 PM

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...