Getting massive traps

[Diesel22]

Scapular elevation throughout the entire ROM of upright rows. If you're not doing it, try it. Major difference. The wierd thing is that we all think we know exactly how to train...it's funny how we forget the little things that make a major difference.

 

[browndog1]

I love upright rows, but they always hurt my wrists toward the top. damn I hate that.

...bd

 

[TheGame_620]

Besides doing uprights and regular shrugs, I like doing shrugs behind the back on a smith, it feels real nice

 

[genarr3]

I was told by my Ortho that was working on my shoulder not to do upright rows, bad for the shoulder.

 

[Jowers]

When I do traps I do shrugs with lighter weight and do 10second holds at the top of each shrug

 

[Jowers]

I agree with genarr3 upright rows seem to kill my shoulders so I refrain from doing them.

 

[Riker29]

I agree with genarr3 upright rows seem to kill my shoulders so I refrain from doing them.

YES YES YES YES YES.

Do NOT do upright rows. They SUCK.

Sure, many guys say "my shoulders dont hurt".

Maybe they don't. YET.

You are MUCH better off simply holding the bar as IF you will do an upright row, and then shrug the bar up, pulling up using your traps.


BTW - nehind the neck presses will mess up your shoulders also. And side laterals with the thumbs pointing down instead of up.

 

[genarr3]

I've also been told by a respected Doc not to do behind the neck lat pull downs - or really anything behind the neck.

 

[sicklydiesel]

I've also been told by a respected Doc not to do behind the neck lat pull downs - or really anything behind the neck.

I got a little trick to do behind the neck and keep my back and neck properly aligned, i sit reversed on the chair(legs not under the knee bad) with my ass about 1/2 way on the chair, i dont have to bend my neck or back this way...


dumbell shrugs kill my traps, i never grew off barbell shrugs. Now that i been doing dumbell my traps are getting almost too big.

 

[SofaGeorge]

Kent Keuhn had a really cool techinque for this. He would get in a standing calf machine that put the brace around your shoulders. Then instead of working calves he would do shoulder shrugs... but with traps only... no arms engaged at all. He'd just shrug up his shoulders. He swears to this day this is the best trap exercise there is.