DB Shrugs

[littleguns]

What is your protocol?

Light  and squeeze at top for maybe 5-10 count

or

Heavy and quick up and down

[Dreadlifter]

Heavy and moderate pace, 16-30reps.

[ronbrgundy]

I always go heavy on these.  When i first started lifting I would use 75 lb dumbbells which was a lot for my little self then.  Now I use a barbell with two plates on each side.  I wonder if anyone is using straps?  Someone lent me straps for the first time the other day and I liked the feel for this exercise.  At the same time I'm reluctant to use straps; I think its more logical to build up grip strength for shrugs, deadlifts, etc.  Technique wise I lift at a moderate to fast pace trying to "touch my ears" and hold for 1 second.  I typically don't go for less than 10 reps.  In my opinion this exercise was meant to have full range of motion to get the results you want.  Last thing if you do them with barbells use the barbell that has a "U" shape in the middle and point that down.  I'm not sure why but it makes the exercise easier to do. 

[chaos]

Heavy and moderate pace, 16-30reps.

X2

[pugalist666]

6-12 reps , heavy , use a shrug bar and chalk , squeeze on top , arms locked , no bouncing

[d0nny2600]

Heavy but slow and controlled. Usually use a barbell though.

[CalvinH]

A couple of light sets to warm up.


then heavy,slow,and controlled.
never the same.one time it will be barbell,next time,dumbells,machine in front,back...

[jpm101]

For BB'ing: A weight within the range that allows you to do 7 to 9 reps very quickly. Trying to shrug the shoulders as high as possible each rep. Speed is what you want, taking a tip from Olympic lifters who, for the most part, show complete trap development. From the base of the neck to the mid back area, remembering that the traps are some what diamond shaped.  Also do Hi-pulls and cleans for ultimate development potential, which can be productive with DB's as well as a BB.

If you do DB shrugs seated, than that may reduce the rubbing/dragging against the outer legs each rep which standing produces. Personal view: using a trap bar, rather than a regular bar or DB, may offer better results. If using a BB, than adjust the grip to extra wide for a whole new feel to the exercise and muscles of the back. Even a closer grip (4-6 inches) can change the dynamic of the exercise.

For serious lifting:  partial reps can be a thick mass builders for the traps. Any form of DL's hit the traps strongly. With DL's you are only holding the bar in place, the traps are not under a pull/contraction as they are when doing shrugs, cleans, etc.. They are getting a extreme stretch with extreme weight. These will be slower reps, for heavier reps. Throw  power/hang cleans into the mix from time to time.  Good Luck.

[wild willie]

i like to use two different exercises, either hammer strength shrug apparatus, or plate shrugs. I just hold a plate in each hand and shrug 20 times, with a 2 second hold.......pumps em up nicely.....hammer shrugs are done heavy.....4 plates and 15 or so reps. I train the traps 2 times per week.

[WOOO]

For BB'ing: A weight within the range that allows you to do 7 to 9 reps very quickly. Trying to shrug the shoulders as high as possible each rep. Speed is what you want, taking a tip from Olympic lifters who, for the most part, show complete trap development. From the base of the neck to the mid back area, remembering that the traps are some what diamond shaped.  Also do Hi-pulls and cleans for ultimate development potential, which can be productive with DB's as well as a BB.

If you do DB shrugs seated, than that may reduce the rubbing/dragging against the outer legs each rep which standing produces. Personal view: using a trap bar, rather than a regular bar or DB, may offer better results. If using a BB, than adjust the grip to extra wide for a whole new feel to the exercise and muscles of the back. Even a closer grip (4-6 inches) can change the dynamic of the exercise.

For serious lifting:  partial reps can be a thick mass builders for the traps. Any form of DL's hit the traps strongly. With DL's you are only holding the bar in place, the traps are not under a pull/contraction as they are when doing shrugs, cleans, etc.. They are getting a extreme stretch with extreme weight. These will be slower reps, for heavier reps. Throw  power/hang cleans into the mix from time to time.  Good Luck.

good post... traps are muscles that like the shoulders benefit from some explosive lifts... i've always found that using a little "english" helped...

[claymore]

What is your protocol?

Light  and squeeze at top for maybe 5-10 count

or

Heavy and quick up and down

I do both

[Parker]

I used to use a barbell and straps, but then I noticed that I was over dependent on the straps when I went heavier. With db shrugs I liked to do the shrug up and around motion, slowly, and then rep out a quick 15...

[JasonH]

Heavy as I can go, three or four sets, 12-20 reps a set (sets descending in repetitions as I increase the weight).

[dyslexic]

High side db laterals flex the top of the traps like a biceps... think about it, feel it, do it, love it.