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9.16.2015

Training The Traps

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. 

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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.

Pendulum 5 Way Neck Shrugs

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. 

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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

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Get the traps Strong.

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