Hello everyone,
I have a quick question on what would be the best exercise to build my trapezius? I have never been fit my whole life but have been working for the past year and a half to become fit and built. I seem to be struggling on building my trapezius and was wondering if anyone has any luck with a specific exercise?
Thanks in advance!
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Results 1 to 14 of 14
Thread: Building Trapezius
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12-31-2015, 07:42 AM #1Registered User
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Building Trapezius
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12-31-2015, 07:48 AM #2Registered User
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From personal experience. The biggest gains in my traps Ive gotten from these top 5. Some people may disagree, but these certainly did it for me.
Overhead shrugs (#1)
Farmer Carries
Suitcase shrugs (Ed Coan demonstrates these on supertraining channel on youtube)
Snatch Grip Deadlift
Rear Delt work
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12-31-2015, 08:22 AM #3
Shrugs. Farmer's walks. Olympic lifts and their variations.
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12-31-2015, 08:24 AM #4Registered User
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farmers walk/upright rows, and try smith machine shrugs
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12-31-2015, 10:06 AM #5Registered User
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barbell and dumbbell shrugs.
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12-31-2015, 10:29 AM #6Registered User
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Shrugs and face pulls
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12-31-2015, 10:31 AM #7
Shrugs and farmers walk.
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12-31-2015, 10:33 AM #8Forever Bulking
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Barbell shrugs and deadlifts have worked well for me.
S: 455, B: 375, D: 545
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12-31-2015, 10:37 AM #9Registered User
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Farmers Walk..face pulls..shrugs with 3-4 second pause at top
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12-31-2015, 10:41 AM #10Registered User
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If you are still starting out, I'd say just focus on progressing/getting stronger on shrugs. No need to complicate it much past that
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12-31-2015, 11:01 AM #11Registered Elephant
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DisOriginally Posted by grouchyjarhead
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12-31-2015, 11:09 AM #12Registered User
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Shrugs,using dumbells,when you max them out,do them on the Smith machine,you'll have the safety of the machine if you weaken. Farmer's walks are good to add as well.Personal brag time: I just did 400 lbs on shrugs! Please remember to pull the weight straight up and down,rolling your shoulders only will cause rotator cuff injuries in the long term.
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12-31-2015, 11:13 AM #13In the Iron Game
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Deadlifts and shrugs have added a lot of size to my traps and neck.
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12-31-2015, 12:44 PM #14Humble Megalomaniac
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Deadlifts and overhead presses have worked well for mine. I stay with the combination lifts just because it's more efficient overall. If you're still new, you need to develop your whole body, not just your traps to the exclusion of other muscles.
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