🔥 3 Key Exercises For Traps

✅Smith Machine Rear Shrugs
✅Lying Cable Shrugs
✅Dumbbell Shrugs

🔥Here are my TOP 3 exercises to work into any shoulder day to bring out those traps! You can apply any variation of these 3 exercises.

✅Smith Machine Rear Shrugs

• Go to the Smith machine, equip the weight bar take it, the bar behind your back, this is the starting position;
• Begin slowly lifting the bar with your shoulders, until the trapezium is as short as possible, and hold for 1 second in this position;
• Do the necessary number of repetitions, usually 3-4 approaches in which 12-15 repetitions

✅Lying Cable Shrugs

• Go to the block simulator in which the back is pumped, put the weight you need, it should not be too big so that you can do the exercise following the technique;
• Lie down on a bench, take a long bar, hands are stretched along the body and are in front of you, the back is straight, this is the starting position;

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• Start slowly pulling the bar with your shoulders up until your trapezes are reduced
  Hold in the upper position for 1 sec. slowly lower the weight to its original position
  Make the necessary number of repetitions

✅Dumbbell Shrugs

• Take dumbbells in your arms, arms stretched along the body, shoulders lowered, this is the starting position;

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• Begin lifting dumbbells at the expense of shoulders and trapezoids, until the trapezium is minimized, hold in the top position for 1 second, and lower the weight to its original position;
• Do the required number of repetitions