To maximize trap development the lifter should incorporate a movement for the upper, middle and lower traps in their workout. The upper trap requires fixation of the hands when using a neck machine to target the appropriate musculature. The upper trap can also be isolated by performing a one arm movement. When doing so, it is necessary to also grasp an object with the contralateral limb to stabilize the spine.
Standing shrugs, seated shrugs, and high pulls develop the middle trapezius. Remember; with two hands on a barbell, machine, or with a pair of dumbbells no matter how high you raise your shoulders you are still capable of extending your head. Therefore, the upper trapezius, a strong extensor, is only involved minimally and the exercise cannot to be considered an upper trap movement.
The third movement necessary to fully train the trapezius is a lower trap movement. Lean forward on the 3-way row with your palms up and squeeze your shoulder blades together holding each rep for a five count at the top of the repetition.
A simple trapezius program:
1). Seated Pendulum neck extensions…. 8-10 repetitions
2). Seated Pendulum two arm shrugs….. 8-10 repetitions
3). One arm Pendulum shrugs…………….8-10 repetitions
4). Underhand scapula retraction…………6-8 repetitions wit a 5 second hold
5). Pendulum 3-Way Rows underhand……8-10 repetitions
Get the traps Strong.