Trapezius Exercises - Dumbbell Shrugs For Building Big Traps

[beeeeeeerkXD]

Do you train biceps?

Try moving your chest in front when you are training biceps.

Some people tend to use their back to pick the dumbbell halfway (cheating lol)

maybe you didn't realize but built yourself some nice traps :D don't forget to focus as doing each exercise to work the muscle you want working ONLY..

[ratboysam123]

if you use a chainsaw or a dirtbirk regularlry or anything with a yank chord, usually people use their left hands for the pulling motion, due to the yank chord usually bieng on the left side of whatever you are trying to start, so naturally you would use the left hand to pull the chord, and your right to hold the bike/saw still. . this motion happens to be a very good way of exercising your traps. I have the same problem.. makes me look all un symetrical lol. hope this helped.

[ImTheHaloGod]

its best to take your shoulders back a little throughout this workout

[canuckman87]

Also insetad of using fly cables you can take two dumbells just flex your traps to work them. I find that works really well.

[usurper08]

because the kneck muscles are support muscle like the abs and legs some people find it works best to do high reps as high as 16 i always did heavy low rep for years with little results no real muscle atrophy the next day alway found upright row gave me more of a squeeze at the top

[destroyxeverything]

He's doing it slightly wrong, you shouldnt bend your elbows when doing this.

[DivineJustice967]

ya my old weights teacher taught us to roll our shoulders back....

she was a blonde so i shouldve assumed she was wrong lol

btw this didnt mention the tempo (time for each movement: 1st# is the first-2nd is pause at the top-3rd is the last and 4th is break in between each rep)

as a standard its 2-1-4-1

[kornhead8]

nice gun mate

[inoqwerty]

the elbows/arm should be fully straight....in the vid you are bending them.

[robmcfee]

I too have had little success with it, barbell or dumbell. I am very tall and have very long traps, is there another isolate exercise that has better success?

I know this is the best one, how about upward rows with a squeeze at the top? ( idea )

[maxboost724]

if you want size make sure to lift HEAVY... find a weight that you can only do 6-10 reps for 2-4 sets. Make sure you also do seated rows, as these will help your back strength as a whole.

[jamesyboi1990]

high pulls are apperently the best for traps

peace x

[purpsmoka]

What are high pulls? Sorry

[david08106]

You have to make more then one exercice. I do dumbell shrug (rotation), barbell shrug(no rotation) and Upright Rows. It work really good for me.

[firepouya]

do we have to hold the shoulders to the back or release them to the front??

[manicbassa]

Hold the shoulders back and then lift.

[daveymich]

hay man iv been doing this now for a while but a dont think im making any progress with it

got any pointers ??

[AssassiNBGN]

Grab some heavier dumbbells, but make sure you can still do 10-15 with them. Also don't rotate your shoulders in the slightest way, just up and down.

[Laqez]

@ Daveymich

Don't "roll" your shoulders, just go straight up and down. Try to have sets of 12-10-8 reps and -add- weight so the 8 is the heaviest. Don't overload but make sure you can do the full movement. If your grip is a bit weak (mine is) get straps to help hold the weights.

Are you eating enough proteine? Make sure to have a whey based proteine shake after your workouts. (If you do not, ninjas will kill you in the shower!)

/L

[ImTooLegit]

LOL.. this has to be the best comment ive ever read.

[fojerbachas]

you could do a search on "middle traps shrugs" - its a good way to work traps.

[maxboost724]

lift more weight.

... it should HURT

[c0011y5383]

Yes Hi Im an expert you see you perhaps need heavier dumbells but at the same time invest in some lifting hooks, often its the wrists and hands that fail before the traps. I prefer straps for other lifts but there a bit awkward with dumbells.

[sarkis1234]

Good vid, i use this exercise too.