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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