Traps Exercises

Barbell Shrugs

Exercise Advice: Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down in front of your body so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Barbell Shrugs Behind The Back

Exercise Advice: This exercise is the same as the regular Barbell Shrugs except that you will be holding the barbell behind your back instead of in front of your body. Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down behind your back so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Cable Shrugs

Exercise Advice: Stand facing a cable pulley machine with your feet about shoulder width apart. Attach a short bar to the low cable pulley. Grasp the short bar with both hands using and overhand grip and allow your arms to hang down completely straight. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Dumbbell Shrugs

Exercise Advice: Stand with your legs about shoulder width apart and hold a dumbbell in each hand with your palms facing in toward your body. Allow the dumbbells to hang at your sides so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Low Cable Rows To Neck

Exercise Advice: Place a flat bench facing a low cable pulley machine. Sit at the end of the bench and grasp a short bar attached to the low cable pulley. Using a narrow overhand grip, let the bar and your arms hang down in front of your body, fully extended. Keep your back straight, but allow it to lean backward slightly. Next, raise short bar up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.

Smith Machine Shrugs

Exercise Advice: This exercise is the same as the regular Barbell Shrugs except that you will be using a Smith Machine instead of a free weight barbell. Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down behind your back so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Smith Machine Upright Rows

Exercise Advice: Stand with your feet approximately shoulder width apart in the Smith Machine. Using a narrow overhand grip, grasp the barbell with both hands and let the bar and your arms hang down in front of your body, fully extended. Next, raise the barbell up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.

Dumbbell Upright Rows

Exercise Advice: Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down in front of your thighs with your palm facing in toward your body. Simultaneously raise the dumbbells up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.

Barbell Upright Rows

Exercise Advice: Stand with your feet approximately shoulder width apart. Using a narrow overhand grip, grasp the barbell with both hands and let the bar and your arms hang down in front of your body, fully extended. Next, raise the barbell up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.

Cable Upright Rows

Exercise Advice: Stand facing a cable pulley machine with your feet about shoulder width apart. Attach a short bar to the low cable pulley. Grasp the short bar with both hands using and overhand grip and allow your arms to hang down completely straight. To execute this movement, simply raise the short bar up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.