This Trap Exercise Is Underrated

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[-Jozef]

Guys, you can still do standing shruggs but do not roll your shoulders.

[Dqrthmalgus]

Using a bench + plus machine and straps, the Rios bros are not gonna like this one

[iReelyFish]

They just never stop figuring out ways for more kids to take the benches

[itsthatguy]

Pro Tip: start incorporating shrugs like this in your rows directly after your set. No additional setup required and is a great SuperSet if your grip can handle it

[jesuschrist]

One thing I learned doing dumbbell shrugs is the best way to get the traps really worked out is make your arms super limp to the point they are hanging like noodles with the dumbbells in hand, and make your traps pull all the weight up.

[SeanNalewanyjShorts]

This is an awesome shrugging variation I often add in at the end of my back sessions to make sure the traps are fully toasted.

The Smith machine is not a must (though it's my preferred version) - you can also perform the same movement using a chest-supported t-bar row if your gym has one or just regular dumbbells.

And if you are doing regular standing shrugs, there's no need to roll the shoulders in a circular motion as shown in the first clip.

It's far less common to see that form nowadays but some people still do it. Just shrug straight up and down.

[geralt]

The only drawback is my crappy Planet Fitness gym has only 4 smith machines which are almost always occupied even during non-peak hours 😅

[johnjackson]

Standing shrugs for me without the weird rolling motion. Works pretty well for me

[pimpmac]

I got insane traps from basic row movements

[teagueolewiler]

Barbell shrugs are my go to. I do almost 3 plates now feels so good

[NorThenX]

ive started doing shrugs with dumbbells at home. I use about 70% of the weight i would use during normal standing shrugs. Start with a shoulderwidth stance, hinge forward just enough that glutes and low back engage and your arms can pass vertically in front of your body. Now holding the dumbbells down in front of you palms facing your body, arms slight bend, begin shrugging the weight back and up while allowing the dumbbells to travel to the side, you should feel the entire up and mid traps engage and end in sort of a "lat spread" position and you'll definitely feel the lats flair a bit. Now you follow the samr path back not allowing biceps to take over and lower back to the starting position and allow for a pause for your traps to fully stretch before you start next rep. Do these fpr 10-20 reps and i promise you'll get a trap pump from hell

[carsidemedia]

Bro you are looking stacked my guy. One of the few honest fitness tubers

[SnowyBlizzard]

Guys, just bench vertically for upper chest🤷‍♂️

[j.r.]

The smith machine in general is underrated.

[forsaken]

Chest Supported T-Bar Kelso Shrugs work too

[mccraejoey]

Never rotate your Shoulders while doing Shoulder shruggs you definitely can hurt yourself

[CadeM]

I’ve been using lifting straps and just doing db shrugs and they’ve been working pretty well.

[squiglz]

Slowly becoming a huge fan of the smith machine because of your videos. It really is a useful machine. Bridges the gap between free weights and machines

[khe]

Standing shrugs work the levator scapulae. Kelso shurgs work the upper traps. Note majority of upper trap fibres run horizontal and not vertical. Vertical fibres r used for stabilisation