🔥 3 Key Exercises For Traps

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

3 Key Exercises For Traps
3 Key Exercises For Traps

🔥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
Smith Machine Rear Shrugs
Smith Machine Rear Shrugs

✅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;
  • 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
Lying Cable Shrugs
Lying Cable Shrugs

✅Dumbbell Shrugs

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

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