Shrugs or upright rows?

[Slugger]

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?

[LM1332]

shrugs

[bermich]

Upright rows....

[sinista63]

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).

[bermich]

Hell. Do em both.

[tatty]

I thought upright rows were for building your delts (with proper form at least...)

[Shud]

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

[palme]

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.

[BIG TEXAN]

I personally use heavy shrugs... 5-6 sets of 6-12 reps. This has really helped me get some growth going in them.

[50%Natural]

Hell. Do em both.

I do.

[RoNNy THe BuLL]

If I had to choose between the two in a life or death situation? Upright rows.

Try supersetting the two, pretty insane.

[cb25]

Just do both.

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

[TOMMY-GUNN]

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.

[mass junkie]

Both

[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.

[KeyMastur]

Hell. Do em both.

no doubt. i used to superset shrugs with upright rows.

[KeyMastur]

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.

[Juggernaut]

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.

[Mu'min]

whiteykauai has got my answer on trap growth.

[ItalianMuscle]

upright rows.. bro should of done a poll

[bornbad71]

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

[JGK]

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.

[zx7racing]

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

[Dude-Man]

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"

[Roidfever]

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.

then i'd say your form is wrong.

try using an EZ curl bar also.

[mekler]

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

[ragept]

Heavy a** shrugs, till it burns like ****

[palme]

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.

[Juggernaut]

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

[DBarcelo]

Each one works out a different part of the trap. I do both of those, plus one or two more.

[Elliot]

yeah do both its like an extra 10-15 minutes into your routine...

[ripped4fsu]

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.

[Xavier_4446]

Hell. Do em both.

I do uprights on shoulder days and front/back shrugs on back days.

[BigBadBoy]

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.

[chiickenlegs]

super heavy shrugs