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Author Topic: fave traps exercises besides shrugs?  (Read 3401 times)
JUSTJAXX
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« on: October 23, 2005, 08:44:43 PM »

aside from all the basic variations of shrugs (barbell front & back, dumbells, machine)
from time to time, i'll do face down dumbell shrugs on an incline bench also but i'm looking for some variety

what do you feel works really well for your traps?  do you have any special variations of shrugs?
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JPM
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« Reply #1 on: October 24, 2005, 08:24:18 AM »

Cleans or HI-Pulls in all forms: power, hangs, floor, etc.  Rapid muscle mass  gains once you get to learn proper form. A true growing exercise and very heavy weight can be used after a while. A lot of guy's fine these too much work and drop them after a few workouts, their mistake.  Like the squat & DL's, you get out of it what you put into it, workout wise. Good Luck.
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Steeljunky
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« Reply #2 on: October 24, 2005, 09:28:39 AM »

Load up a standing calf machine ( the kind with the two pads your head goes between ) and raise your shoulders up and down in shrugging motion. Works pretty good and takes the ability to cheat by bending your arms away.
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« Reply #3 on: October 24, 2005, 10:31:47 AM »

For extreme mind muscle connection exercises, i like doing single arm cable shrugs. If the cable is in your left hand turn your head to your far right shoulder and shrug back. Next exercise take a pre-plate loaded bar and hold it behind you, push your hips forward while raising the bar with your elbows and squeeze for a count of 3 repeat. Remember leave your ego at the door for these exercises.
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Thaiboxing,Bjj
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« Reply #4 on: October 24, 2005, 11:11:10 AM »

close grip shrugs > *
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Overload
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« Reply #5 on: October 24, 2005, 12:00:10 PM »

shrugs with a trap(diamond) bar, upright rows and deadlifts...when going heavy on deads i feel it in my traps the next two days.


 Cool

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onlyme
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« Reply #6 on: October 24, 2005, 12:01:54 PM »

DB high pulls, the best
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bald
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« Reply #7 on: October 24, 2005, 12:26:25 PM »

Deads.
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What?
Ledd
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« Reply #8 on: October 24, 2005, 04:33:46 PM »

I get a good mind/muscle off DB shrugs.
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candidate2025
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« Reply #9 on: October 27, 2005, 08:39:45 PM »

do two arm cable shrugs.....arms will be at about a 45 degree angle to the bottom pulley(depennding on your hieght) and just shrug away...i like these as a finishing workout that sort of shaps the pump  i would have that time from doing heavy dumbbellshrugs.

sort of like doing incredibles as a finisher for biceps
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buffbong
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« Reply #10 on: October 28, 2005, 04:59:12 AM »

get in the position for dumbell rows and put the dumbell straight cross and row you should feel it all in your trap then do the other side.
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texasRUSH
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« Reply #11 on: October 28, 2005, 06:31:37 AM »

i do upright rows then roll my shoulders back at the top to hit the traps and start all over again!


love that exercise! woohoo!
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mem
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« Reply #12 on: October 28, 2005, 06:51:39 AM »

I travel (a lot) for a living . . .
doing the airport shuffle - urg  Wink
carrying luggauge with

Kind of' kidding but half
serious as a traps
strain - pump.
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Bear03
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« Reply #13 on: October 28, 2005, 07:47:17 AM »

cleans, baby  Cheesy
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:-)
that hurts
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« Reply #14 on: October 28, 2005, 12:25:34 PM »

i do upright rows then roll my shoulders back at the top to hit the traps and start all over again!


love that exercise! woohoo!


how to ruin your rotator cuffs
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haider
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« Reply #15 on: October 28, 2005, 02:03:23 PM »

some of u people here need to read the topic here carefully
"fav traps exercises BESIDES SHRUGS"
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a_joker10
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« Reply #16 on: October 28, 2005, 02:50:39 PM »

In order,
DB Snatch
DB Highpulls
BB Snatch
BB Cleans

gave up on shrugs years ago.
I found deads worked my traps better then shrugs.
I don't dp deads much anymore either though.
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Z
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« Reply #17 on: October 28, 2005, 09:54:26 PM »

squats, lungs, chins, deads and  most everyother exerise. after reading ronnie's article on traps yesterday.  traps are  used on mostly every exerise. you never see a dude with small traps sqating 600lbs.
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Bear03
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« Reply #18 on: October 29, 2005, 07:35:40 AM »

squats, lungs, chins, deads and  most everyother exerise. after reading ronnie's article on traps yesterday.  traps are  used on mostly every exerise. you never see a dude with small traps sqating 600lbs.

Dude....that's completely correlational, not causal. 

Ronnie doesn't know what works for people.  The best traps exercises are those that target the traps.  You can still be hardcore and do a clean; in fact, this probably makes you more hardcore than the normal moderate-weight shrugger.
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:-)
JUSTJAXX
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« Reply #19 on: November 01, 2005, 02:49:06 PM »

yes traps are used but not necessarily targeted.  realistically, if someones squatting 600lbs, he'd better be serious enough to not have any serious lagging bodyparts.  sounds like a typical ghost-written FLEX article to me.

speaking of ghost-written articles, i did read something from arnold that made sense...someone was asking about traps and "he" basically talked about how most folks will just add a couple of sets of shrugs as an afterthought and expect them to grow, which is basically what i did as well.  thats what prompted me to post this topic, to get some suggestions on what others do and implement them into my training.

i've never really tried high pulls but i think i'll be giving it a shot, as well as getting back to deadlifts
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