Traps

[zedhed]

I love working my traps with a nice heavy bbl. I do my trap raises in front of my bod most of the time. I have seen and read of peeps doing them behind their back too. I have and can do this but I have to arch my back to get my butt out of the way. And the ROM is very small. So is it worth it to do them behind the back due to the potential for lower back injury and the small ROM?

[Lunchbox]

Smith Machine Shrugs Front and Back concentrating on top end squeeze.With a good lean and form I feel as if the behind the back shrugs / shoulder raises have increased the cap and overall size of my traps.

I have moved to these from the DB shrugs, but will move back once I feel some complacency has set in.

[Ironguruera]

Smith machine bar behind ass. Shoulder grip. No wider then shoulder.

Try I almost do an upright row but behind you. Makes em jump!! Best exercise for traps hand down.

I always see guys with 6 wheels or more in the cage grunting away....meanwhile their traps suck aas still lol.
It's about that stretch and contraction.

With bar behind and shoulder grip u can contract the traps so much better. Grab a broomstick and vary hand grips and bar in front and back. U will feel the difference right away in how much better the contraction is bar behind the body.

[red crayon]

On shoulder day I use dumbbells behind the back and on back day I use a barbell in the front. Oh and dont forget to squeeze at the top like lunchbox said.

[zedhed]

Workout at home but think I could adapt that (kinda upright row behind the back) sounds interesting anyway. Thanks all my traps love to be worked and show almost instant change from that work.
Love it!

[SisterSteel]

Personally, I don't think you need to do shrugs to the front or back to build monsterous traps.

[dust06]

Personally, I don't think you need to do shrugs to the front or back to build monsterous traps.

Shrugs aren't in my routine at all. Most of my traps come from altering dumbbells up rows that's the only way I can feel the squeeze !!!!

[Ironguruera]

Personally, I don't think you need to do shrugs to the front or back to build monsterous traps.

Deadlifts work great! They just bother my lower back as I've gotten older. When I did deads I never did shrugs

[Encino_Mang]

A bunch of huge trapped powerlifter guys I used to work out with years ago did a lot of barbell high pulls........that and shugs (front) and deads of course

Every time I've done the back shugs it felt like shit........they're probably great, just doesn't feel right to me

[SisterSteel]

I'm a big fan of Olympic assisting lifts, ie. snatch high pulls, snatch pulls, clean pulls, and clean high pulls. Perform them from blocks or from the hang. They'll make your traps enormous.