Found a good way to isolate traps while shrugging

[Lumberg]

My back was hurting from DLs today so when I did my DB shrugs I sat on a bench. I immediately felt that my traps were better isolated this way. Perhaps it is easy to subconsciously "help" with your legs, calves, and hips while standing? Anyways I'm glad I found this out. My traps will be extra sore tomorrow!!

JC

 

[louden_swain]

I also perform a lot of these. I grab the 120's and go to town. Typically 2 x 12.

 

[SofaGeorge]

This sounds great and I want to try this, but the punk ass gym I just started going to only has dumbbells going up to 100 lbs.

 

[The Shadow]

Try:

Lat SHRUG downs
SHRUG dips
Seated calbe rows with a short straight bar pulled to the chin

 

[spatts]

I usually do kelso shrugs on a chest supported row. Nothin' to help you out there.

 

[Tarheel]

Ever done gripless shrugs? Like doing a hack squat on the sled, except you just shrug it.

 

[barbell265]

I like the idea of seated rows to the chin; thanks Corn!! Never thought of that before but I am going to throw it in this tuesday!! Karma to you Bro'..

 

[Egomaniac247]

If any of you have a bar at the gym that has a "U" shape in the middle of it, this is perfect for shrugs.

Most typically, this bar is used for bench pressing, where the U is at the chest, and so you can go down lower on your presses...

What I do is take that bar, put it under the bench and load it up with plates...sit on the bench and shrug it up...the U part of the bar will keep it from hitting the bottom of the bench.

I have gone up to 405 for shrugs with it...great workout.

 

[PolishHammer1977]

shrugs

The seated shrugs are the best, in my opinion, for isolation. Supersetting is tremendous too, simply by cutting the weight in half. For example, 100 for 10 reps....throw em' down....grab 50's and go until failure....I used to watch tapes of Bill Kaszmeir from the orignal Strongman Comp. and he used to kill his traps. On a much lower level, this is something comparable to what I do. Must have some validity, right? Good luck.

 

[BodybuildingUniverse]

Just about anything done seated is stricter. Try some cambered bar curls and laterals. With the curls you wont be able to go all the way down but that makes it even harder...