Training your traps is a critical part of growing and defining your back. Whether you are a workout pro or forming your first training plan, the workouts below will help you meet your fitness goals.
smith shrug
1. Start by setting up the Smith machine. Adjust the bar to a height that is comfortable for you, usually around waist level. Load the bar with the desired weight.
2. Stand in the center of the machine with your feet shoulder-width apart. Your toes should be pointing forward.
3. Reach out and grasp the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Lift the bar off the rack by straightening your torso and legs. This is your starting position.
5. Keeping your arms straight, shrug your shoulders as high as you can. Try to touch your shoulders to your ears. Ensure you are lifting the bar by elevating your shoulders, not by bending your arms.
6. Hold the contraction at the top for a second, then slowly lower your shoulders back down to the starting position.
7. Repeat for the desired number of repetitions.
Remember to keep your back straight and your head up throughout the exercise. The movement should be slow and controlled, focusing on the contraction and stretch of the traps. Avoid using your biceps to lift the bar, the power should come from your traps and shoulders.
smith back shrug
1. Start by setting up the Smith machine. Adjust the bar to a height that is just below your waist. Load the bar with the desired weight.
2. Stand in the center of the machine with your feet shoulder-width apart. Your toes should be pointing forward.
3. Bend your knees slightly and grasp the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
4. Stand up straight, lifting the bar off the rack. This is your starting position.
5. Keeping your arms straight, shrug your shoulders upwards towards your ears. Ensure you're lifting the bar using your traps and not your arms. Hold this position for a second.
6. Slowly lower the bar back down to the starting position, allowing your shoulders to fully extend downwards.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your biceps to lift the bar, the movement should be driven by your traps.
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