Training your traps is a essential part of building and sculpting your back. Whether you are a gym rat or designing your first training plan, the workouts below will help you meet your fitness goals.
lever shrug
1. Start by positioning yourself at the leverage machine. Stand upright with your feet shoulder-width apart for stability.
2. Grab the handles of the machine. Your palms should be facing your torso and your arms should be fully extended. This is your starting position.
3. Exhale and lift the handles by elevating your shoulders as high as possible while keeping your arms extended. Keep your arms straight during this movement. Your focus should be on allowing the traps to do the work. Hold the contraction at the top for a second.
4. Slowly lower the handles back to the original position while inhaling.
5. Repeat this movement for the recommended amount of repetitions.
Remember to keep your back straight and your head up during the exercise. The movement should be slow and controlled, don't use your biceps to lift the handles, instead, use your traps to elevate your shoulders.
lever gripless shrug v. 2
To perform the Lever Gripless Shrug V. 2, follow these steps:
1. Start by positioning yourself at the leverage machine. Stand upright with your feet shoulder-width apart.
2. Reach out and grab the handles of the machine. Ensure your arms are fully extended and your palms are facing your body.
3. Keep your back straight and your shoulders down. This is your starting position.
4. Begin the exercise by shrugging your shoulders upwards towards your ears. Make sure to keep your arms straight and do not use your biceps to lift the weight. The movement should be solely focused on your traps.
5. Hold the shrug at the top for a moment, squeezing your traps.
6. Slowly lower the weight back down to the starting position, allowing your traps to fully stretch.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, avoid rolling your shoulders as this can lead to injury. The movement should be straight up and down.
lever gripless shrug
1. Start by positioning yourself at the leverage machine. Stand upright with your feet shoulder-width apart for stability.
2. Adjust the machine so that the lever is at waist height. Make sure the weight is appropriate for your strength level. It should be challenging but not so heavy that it compromises your form.
3. Reach out and grab the lever with both hands. Your palms should be facing your body. Remember, this is a gripless exercise, so you should be holding the lever with the base of your palms, not your fingers.
4. Keep your arms straight and your shoulders relaxed. This is your starting position.
5. Begin the exercise by shrugging your shoulders upwards towards your ears. Try to lift the lever using only your shoulder muscles. Avoid using your arms or bending your elbows.
6. Hold the shrug at the top for a moment, focusing on the contraction in your traps.
7. Slowly lower the lever back down to the starting position, allowing your traps to stretch.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Avoid any jerky movements or using momentum to lift the weight. The movement should be controlled and deliberate for the best results.
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