+ 1 Traps on traps on Traps
I'll hit traps on back and shoulder days, over the weekend I even did just traps (forgot gym closed early for the holiday so only an hour to train lol )
These are the lifts I do to train traps, not in specific order cuz I rotate the order every time
Power Shrugs 10-12 reps Holding for a few seconds on the last 2-3 reps
Behind the back Shrugs on Smith Machine 12-15 reps
Dumbbell Side Shrugs 10-12 reps
Side Shrugs on HammerStrength Deadlift Machine 15-20 reps leaning forward
Seated cable rows with rope/handles(2) 12-15 reps pulling toward shoulders/neck
I can't do upright rows cuz it absolutely destroys my shoulder, that's why I throw in the seated cable rows with the rope or handles to try and mimic an upright row to an extent.
Since I started really focusing on my traps I've noticed a huge difference, but it's always nice to hear other tricks of the trade.
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I get the most growth out of either single or one in each hand dumbbell shrugs with anywhere from a 2 to 6 sec hold on every single rep.
The single dumbbell should get you a better range of motion (you can get a lot more lower and mid trap work in). But if you do them with one in each hand, sit down, helps with keeping the cheating down.
I will sometimes follow up the end of a set with a very high rep drop set (with no holds at the top) just a tight squeeze of 20+ reps to really push the blood into an already fatigued muscle.
I'll try that on saturday when i'll be due for traps cuz i've never sat down and did shrugs. Now when you do single dumbbell shrugs do you just stand and shrug with literally just one dumbbell or hold both dumbbells and just one side at a time? I picture it being standing and then holding onto something to lean out a little like what you would do with a side lateral raise
Feel free to fiddle with angles and see what works best for you. In my experience just standing and shrugging with the single dumbbell is fine. For that lift it's far more about how you shrug. You can practice as you just stand there. The motion is not your typical "up and down" as you would with a barbell or a HS machine. It's more of a "back and up" motion, requiring the reaction of your scapular. From there shrug up. This is going to build up your whole upper back, and should in turn strengthen bench, OHP, etc. anything that requires scapular stabilization. Oh and it'll also give you a massive yoke ;)
John Meadows was the one who always talked about holding his shrugs at the top. And if it's good enough for the Mountain Dog, it's certainly good enough for me. You'll be shocked at how little weight it'll be in comparison, but it's effective.
Db shrugs to build, and barbell shrugs to scare away the pencil necked geeks. ;)
I'm heading to the gym now for some traps, single dumbbells are on the list ! I'll keep ya posted how they work out