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Traps Workouts 7 - Advanced Workout Routines For Huge
Trapezius Muscles
Advanced Traps Workout #7
Exercise: Low
Pulley Rows To Neck
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a flat bench facing a low cable pulley machine.
Sit at the end of the bench and grasp a short bar attached to the
low cable pulley. Using a narrow overhand grip, let the bar and
your arms hang down in front of your body, fully extended. Keep
your back straight, but allow it to lean backward slightly. Next,
raise short bar up to just under your chin. You will do this by
flaring your elbows up and out. Hold for a one-count at the top
if the movement and then return to the start position and repeat.
Exercise: Barbells
Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is the same as the regular Barbell
Shrugs except that you will be holding the barbell behind your back
instead of in front of your body. Stand with your legs about shoulder
width apart and hold a barbell with both hands. Using an overhand
grip, allow the barbell to hang down behind your back so that your
arms are fully extended. To execute this movement, simply shrug
your shoulders while keeping your arms completely straight. Be sure
that you hold your shoulders in the shrug position for a one-count
at the top of the movement. Return to the start position and repeat
for the desired amount of repetitions.
Exercise: Smith
Machine Upright Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand with your feet approximately shoulder width
apart in the Smith Machine. Using a narrow overhand grip, grasp
the barbell with both hands and let the bar and your arms hang down
in front of your body, fully extended. Next, raise the barbell up
to just under your chin. You will do this by flaring your elbows
up and out. Hold for a one-count at the top if the movement and
then return to the start position and repeat.
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