Training your traps is a crucial part of building and framing your back. Whether you are a gym rat or starting your first training plan, the workouts below will help you meet your fitness goals.
cable shrug
1. Start by setting the desired weight on the cable machine. Make sure it's a weight you can handle without straining your back or neck.
2. Stand in front of the cable machine with your feet shoulder-width apart.
3. Reach down and grab the cable handles. Your palms should be facing your body and your arms should be fully extended. This is your starting position.
4. Keeping your arms straight, shrug your shoulders as high as you can. Try to bring your shoulders as close to your ears as possible. Ensure you're not using your biceps to do the work - your arms should remain straight throughout the exercise.
5. Hold the shrug for a second or two, then slowly lower your shoulders back to the starting position.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Also, avoid rolling your shoulders as this can lead to injury. The movement should be straight up and down.
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