There
are only so many ways to hit your upper traps. Sure, they get worked
with pretty much any shoulder exercise (overhead presses, lateral
raises, upright rows), but isolatin the upper traps
is usually a matter of doing one of the few variations of shrugs you’re
familiar with. if you’re tired of the standard barbell or dumbbell
shrug, move over to the Smith machine. Keeping the bar in front of you
is one way to do it, but we like the behind-the-back variation. It helps
keep your shoulders back to engage other back muscles and improve
posture, it helps build thicker upper traps
(the primary purpose of the move), and, as a bonus, it might just keep
you from getting bored with your current free-weight trap routine.
SET UP
1. Position the bar of a Smith machine so that it’s around mid-thigh height.
2. Stand in front of the bar, facing away from it, and grasp it with your hands shoulder width.
3. Start in an upright, standing position with your knees slightly bent and arms fully extended.
DO IT
Keeping your elbows locked out, shrug your shoulders as high as possible. at the top of the movement, hold the contraction for one or two counts, then lower the bar back down.
QUICK TIPS
WHERE IT HITS: Upper trapezius
WHEN TO DO IT: At any point in the traps portion of your workout, which is likely either shoulder or back day
HOW TO DO IT: 3–4 sets, 12-15 reps
The Shrug Zone
Follow these instructions for a bigger set of upper traps to show off in a T-shirt or tank top.SET UP
1. Position the bar of a Smith machine so that it’s around mid-thigh height.
2. Stand in front of the bar, facing away from it, and grasp it with your hands shoulder width.
3. Start in an upright, standing position with your knees slightly bent and arms fully extended.
DO IT
Keeping your elbows locked out, shrug your shoulders as high as possible. at the top of the movement, hold the contraction for one or two counts, then lower the bar back down.
QUICK TIPS
WHERE IT HITS: Upper trapezius
WHEN TO DO IT: At any point in the traps portion of your workout, which is likely either shoulder or back day
HOW TO DO IT: 3–4 sets, 12-15 reps
