I'm looking for good exercises for my traps.
I know about the shrug but I have a problem with it: first I find it hard to keep good form (keeping the arms straight), and besides, how do you determine whether you've reached failure?? There seems to be no clear limit... Anyway, I don't like it...
Are there any other good exercises that target the traps? (be it a compound or an isolation exercise).
Thanks for your time
Power cleans or hang cleans. Any of the oly style lifts work wonders on the traps.
How are you having problems keeping your arms straight while doing shrugs? Its tough to bend the arms when they are shrugging 315 or so. Reaching failure on the shrugs is something different. Normally its when you are only going about half as high as you did the first 3-4 reps. If you can still shrug your shoulders up though, just keep going.
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I remember reading somewhere that if you can bend your elbows while doing shrugs you're not using enough weight.
So you don't wanna get big, do you?
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Have you tried dumbell shrugs? You might like those better. Goodluck.
Last edited by Dedicated; 05-21-2004 at 08:14 PM.
Thanks for the suggestions guys!
I'll give them all a try and see which one will replace the barbell shrug on my back day.
My form problem is due to the fact that if I keep my arms straight while doing the shrug, as I lift the barbell, it invariably bumps against my.. erm... manhood. Quite unpleasant... The only way I see around this is to keep the arms straight *and* away from my legs, but that is an extremely tough position to hold throughout the shrug and places too much stress on my arms' joints.
Yea with the dumbell shrugs the dumbells are on your sides so no problems with that. The only issue with them might be the weight. You will get to a point where you need to use really heavy dumbells and it might be difficult finding some.
Last edited by Dedicated; 05-22-2004 at 09:41 AM.
Try to think about elevating the shoulders, not the weight. If you think too much about lifting the weight itself, you'll tend to do whatever is possible to lift it.