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What are some excercises to get bigger traps/shoulders?

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platinumike

Platinum Member
I've tried doing shoulder shrugs, maybe im not doing them right, but i dont feel any soreness or see any results. Are there any other workouts dedicated to that region?
 
how are you doing shruggs? do them front and back.

i do front w/dumbell, and do rear with the smith machine. that way you work all the regions of your traps. also, i do the thing for my shoulders where you hold a barbell infront of you with weight, while standing, and you kind of pull it up under your chin, with your elbows pointing out and up.

that is mainl for your shoulders, but does your traps secondary.

btw, shoulders != traps 😛.
 
My problem with shrugs was that I wasn't using enough weight. I used to use ~50lb dumbells, and I recently shot up to 100lb dumbells. I think most people can shrug a lot more than they think. Try using wrist straps, because holding that much weight with your hands only is tough. You need to think about contracting your traps, not your hands...

Oh, and my favorite all around shoulder Death Set.. is:

DB Side raises
Upright Row
DB Front Rasies

Do all 3, right after another, for 10 reps each. 4 sets. It pwns you!
 
I do them with the dumbells to my side, and i raise my shoulders/traps like i was purposely trying to extend them. hold it for a second, then sink my shoulders down for a second and repeat.
 
Originally posted by: platinumike
I do them with the dumbells to my side, and i raise my shoulders/traps like i was purposely trying to extend them. hold it for a second, then sink my shoulders down for a second and repeat.
Click to expand...

Try holding it for 2-3 seconds at the top.
 
Originally posted by: edro13
My problem with shrugs was that I wasn't using enough weight. I used to use ~50lb dumbells, and I recently shot up to 100lb dumbells. I think most people can shrug a lot more than they think. Try using wrist straps, because holding that much weight with your hands only is tough. You need to think about contracting your traps, not your hands...

Oh, and my favorite all around shoulder Death Set.. is:

DB Side raises
Upright Row
DB Front Rasies

Do all 3, right after another, for 10 reps each. 4 sets. It pwns you!
Click to expand...


Im not sure how to do either excercise, could u post how you do it, while i google?thanks.
 
Originally posted by: platinumike
Originally posted by: edro13
My problem with shrugs was that I wasn't using enough weight. I used to use ~50lb dumbells, and I recently shot up to 100lb dumbells. I think most people can shrug a lot more than they think. Try using wrist straps, because holding that much weight with your hands only is tough. You need to think about contracting your traps, not your hands...

Oh, and my favorite all around shoulder Death Set.. is:

DB Side raises
Upright Row
DB Front Rasies

Do all 3, right after another, for 10 reps each. 4 sets. It pwns you!
Click to expand...


Im not sure how to do either excercise, could u post how you do it, while i google?thanks.
Click to expand...

DB Side Raise x 10
then
DB/BB Upright Row x 10
then
<a target=_blank class=ftalternatingbarlinklarge href="http://www.exrx.net/WeightExercises/DeltoidAnterior/BBFrontRaise.html">DB/BB Front Rasies
</a> x 10
then rest for 2 minutes and repeat.

It will wipe your shoulders out.
 
Doh I forgot what they are called.. but you sit on the edge of the bench with just your butt on it. You place the DBs to your side (-_-) so that they are horizontal to your body. The start position is the DBs are below your legs and are touching each other (--) and your upper body is straight and leaning foward enough so the DBs can touch each other. Then you pull them apart and bring them up so they touch once again but right below your chin. Then your bring them back down again. The motion should be in an arc (below your legs touching, side of legs, above the legs touching)

-fk
 
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