[dgentry]

What are some good trap workouts? I have a good back but I just need to fill in the trap area. Any suggestions. Not deads because I've had to chill on them for a while.. my lower back was starting to overpower my lats.

[philosopher]

some excersises

dumbell/barbell shrugs
Behind The Back Shrugs
Front Shrugs
Cable Shrugs

[juicy]

upright row with either dumbells, cables or bsrbell is basically the only other exercise which specifically target your traps

[CALIBBER]

I dont know if this is based on anything. but for traps one or two dirct exerises is enough. jb/c you hit traps alot from indirct exerises like deaeds,rows and shoulders exerises. people well tell yo, deads are the best traps exerise.

this is what i do.

bb shrugs
hammer strangh shrug machine (i would do dbs but my gym doent have heavy enough db's)

i like to hit the traps from both angles. hammer shrugs for the lateral side and bb shrugs for the whole traps muscle

[Q80_MuscleHed]

Deadlifts i believe .. and i like the DB shrugs over the bar .. and behind the neck shrugs over front shrugs

[big bg]

Originally Posted by dgentry

What are some good trap workouts? I have a good back but I just need to fill in the trap area. Any suggestions. Not deads because I've had to chill on them for a while.. my lower back was starting to overpower my lats.

shrugs
upright rows(wide grip)
rack deads..heavy

[xtweak05]

Mine have been growing nicely and I dont even deadlift, heres what I do. I got it arranged so my Delt and Back day 3 days apart so it works nicely.

Wednesday (delts & traps) Smith Machine Behind Back Shrugs 4 sets, and 4 sets of DB Shrugs, this way I hit it from different angles so i dont gotta worry about rolling my shoulders to get them full

Saturday (back & traps) Hammer Strength Shrugs 6 sets

[hypocrisy86]

Philosopher is pretty much got it.

Shrugs do the job good.

[jornT]

POWER shrugs

And cleans!

[dgentry]

I've asked before... what are cleans? Any examples?

Thanks for all the exercises too.

[jmezz]

Face pulls.

[Nothin' but a peanut!!]

unique one
try doing s dumbell shrug but in the same way that you would do a dip just the opposite movement
this way ur scap is knotted up into ur traps and you only need light to moderate weight but its just something different that i do from time to time to try and shock the traps into growth!!!

[MOCCHA MAN]

Originally Posted by dgentry

I've asked before... what are cleans? Any examples?

Thanks for all the exercises too.

Cleans are a weight lifting training technique.

Its the driving movement. Start with a deadlift stance overhand grip and drive the weight up (to about upright row level). Don't do them slowly the point to cleans is that it's a whole body exercise used to "clean the weight" just before u duck under it catch it and get ready to jerk the weight. Similar to a standing military press.

* Ir is a wide upright row performed dead lift - to the bar up to ur neck than back down to deadlift position

[Lineski]

I prefer hanging cleans to actual power cleans because I feel this is better for direct trap work. Grip the barbell about shoulder width apart and pull straight up using your traps and shoulders, similar to an upright row. However with hang cleans it's a much more explosive movement and you get your lower body involved in order to really bring that weight up. Then, as posted above, you want to quickly jerk the weight up and under your body and stand as if you're now in position to do a military press.

Basically, Moccha posted a good description, I just prefer doing them while holding the weight around mid-thigh level to start instead of off the floor.

Best of luck!


Note: I thought wide grip upright rows were less effective for traps than close grip ones? Can anyone confirm/disconfirm this?